Omega-3 fatty acids are necessary components of a healthy diet. Considerable research suggests these quality fats may help lower the risk of heart disease, prevent stroke, combat depression and alleviate arthritis. Salmon is one of the richest sources of Omega-3’s and appropriately enough, one of the simplest fresh water creatures to cook.
- Salmon filet(s)
- 1 tsp Himalayan sea salt (more or less to taste)
- Fresh cracked pepper
- 1 TBL avocado oil or ghee
- 1 TBL grated fresh ginger (optional)
- 1 tsp local honey (optional)
- Squeeze of lemon
- Select your filet- Wild caught seems to be the obvious choice over farm raised fish. However, highly contaminated ocean waters often yield fish with excessive levels of mercury. Currently, there is no U.S. government approved organic seafood. I would recommend purchasing as close to the source as possible, ideally from local merchants.
- Preheat oven to 475 degrees.
- Dress your filet with salt and pepper.
3. Drizzle pan (preferably cast iron) with oil or butter and bring to high heat.
4. Once pan is nice and hot, set salmon in pan (skin side up). Sear until golden brown (4-5 minutes). Beware, the pan may smoke considerably, be sure to turn on the overhead fan to minimize smoke.
4. Once salmon is nicely seared transfer to baking dish (skin side down). Add a bit of water to dish (in order to keep the salmon from drying out). Top with ginger and honey (optional).
5. Bake at 475 degrees for 5-10 minutes (depending on size of filet as well as desired temperature- I prefer med rare). It’s easy to examine the temperature without destroying the integrity of the fish. Gently pry the fish on its fold with a butterknife and have a look.
6. While salmon is baking lightly sauté asparagus in butter or oil, salt and pepper.
7. Enjoy. Honestly, including prep and clean up, this meal took 30 minutes to prepare. Give it a try, you’ll be shocked at just how easy it is to cook fresh fish!