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Dinner on a plate of healthy salmon and vegetables

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This Pan Cooked Salmon Recipe Is A Solution To Dinner Problems

Flavorful salmon is healthy, delicious, and quick to cook: perfect for a weekday meal without compromising on taste or nutrition. This genius baked salmon dinner for two cooks all together on a baking sheet, with sides of veggies. It can easily become dinner for four on two hotplates if you double the quantities. Line the pan with foil or parchment paper for quick cleanup.

The key technique here is to stagger the cooking times – longer cooking potatoes go to the pan first, mixed in olive oil with a few black peppercorns. Put more tender asparagus and salmon in the pan later. This salmon recipe also allows you to adjust the cooking time to the thickness of your particular salmon fillets: potatoes and asparagus, unlike fish, forgive a few extra minutes in the oven. This way you can focus on getting perfectly cooked salmon that is flaky but not overcooked.

The finishing touch is squeezed lemon juice at the table – lay a few lemon slices on top before cooking if you want a delicious double lemon punch. The recipe is an original copy from OneGooal.

How to buy salmon

Buying salmon can seem like a high-risk proposition: it’s quite expensive, so you want to get it right. Look for a salmon that looks moist and doesn’t have brown spots or dry edges.

Wild salmon will be redder than farmed salmon. Nature and farming continue to be hotly debated: wild salmon is higher in healthy omega-3 fatty acids, and generally leaner overall, so they may be better for you. But it is also generally more expensive.

Generally speaking, any salmon is a healthy food, so if the breeding option looks good at the store, there is no need to ignore it for nutritional reasons. Many stores will cut you fresh fillets from the fish on request – if that is an option, this is the best way to get wet fillets.

Have them remove the bones for you too. If your fillet came with the bones, you can remove them with tweezers: just run your hands along with the fish and remove any bones you feel.

Is salmon healthy?

Yes, salmon is healthy: it’s high in protein, in addition to heart-healthy omega-3 fatty acids and protective selenium for the bones. Like almost all fish, mercury contamination is a problem – but if you don’t eat salmon every day, you’re in the clear. Pregnant or breastfeeding women should consider this more carefully; ask your doctor which fish, if any, to avoid. Salmon is also gluten, paleo, and low in carbs.

What does salmon look like when cooked?

The flesh of the fish will change from translucent and visibly “raw” red/pink to opaque pink and flaky in texture when cooked. You want to take it out of the oven when the center is still red but the rest is cooked to a lighter pink color. It will continue to cook with residual heat, and since fish cooks quickly and dries out when overcooked, it’s easy to overdo it. Be sure to completely preheat the oven before placing the salmon in it; this will help you to time more accurately.

Variations

The teriyaki glazed salmon is a classic, but you can also create your own new recipes by adding a few cloves of garlic, fresh parsley, Dijon, or ginger to the mix. A simple treat of extra virgin olive oil, kosher salt, and black pepper is also delicious.

Ingredients

  • 4 cups of baby potatoes
  • 1 tablespoon of extra virgin olive oil
  • 1/2 teaspoon of salt (for the potatoes)
  • 1/2 teaspoon garlic powder
  • 1 pound of asparagus
  • 2 teaspoons of fresh dill
  • 10 ounces of salmon fillets (or two 5 oz fillets)
  • salt (to taste, for the salmon)
  • black pepper (to taste)