I am constantly telling my clients to eat more fish, especially wild caught salmon, at least several times a week. It was a big surprise to me when I found that many of my clients didn’t eat fish because they had no idea how to cook it. It’s not complicated to pan fry to perfection a beautiful piece of salmon. I have a super simple way to cook salmon that is fast and makes it easy for those of us always in a hurry. I have found the flash frozen salmon you can buy at Costco is a good price and delicious. Even compared to the flash frozen fish I have had from Alaska fishing trips.
Easy Pan Fried Salmon
(2 filets, enough for up to 4 people)
2 salmon filets
1 teaspoon dill weed
1-2 fresh lemons
Salt and pepper to taste
My homemade mayo recipe, available here
- Take a fillet out of the freezer and immerse it is hot water for about 10 minutes.
- Once it’s thawed, season it with dill, fresh lemon, pepper, and salt.
- Place the fillet/s in a stovetop pan (I like the ceramic or enameled pans) with a bit of ghee, sometimes lard or bacon grease, but just enough to keep it from sticking to the pan.
- Cook the fish at medium to medium-high heat.
- Add 1-2 tablespoons of water to the pan then place a tight-fitting lid on top. This cooks the fish with steam on top, and together with the heat from the bottom of the pan, the fish is cooked beautifully in about 8 minutes.
I prefer my fish cooked to almost not quite done, and really do not like overcooked fish as it can be quite dry.
Optionally, you can use my homemade Mayo Recipe as a sauce and serve with fresh lemon wedges.
What can fish do for your body: wild caught fish is high in omega 3 fatty acids, specifically, DHEA and EPA. These nutrient are brain-protective and anti-inflammatory. These nutrients also contribute to beautiful skin. Avoid any type of farmed fish. Farmed fish are not able to eat the foods wild fish eat that make high levels of Omega 3’s, and are often high in contaminants.
Farmed salmon flesh is not naturally pink, it’s naturally gray and gray salmon doesn’t sell, so artificial dye (another toxin) is added to the salmon’s food. This is because the diet fed to farmed salmon does not provide the tiny krill and shrimp, high in the carotenoid astaxanthin that turns salmon flesh pink.