Salmon is one of the most nutritious types of fish to add to your diet. It supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. As you may all know, salmon contains a specific type of unsaturated fat called omega-3 fatty acids which helps lower your risk of dying from heart disease. Choosing salmon over red meat can help lower your cholesterol because salmon is much lower in saturated fat than beef, pork and some cuts of poultry.
There are many ways you can serve your salmon. With just a hint of seasoning, the amateur cook can make salmon taste delicious. That said, salmon fillets are traditionally prepared with dill. You can’t go wrong by baking your salmon fillet(s) in a heated oven then dressing them with a dollop of creamy lemon and dill yoghurt sauce.
(1 fillet palm size ~ serves one)
- 1 salmon fillet (~4 ounce)
- 1/2 tablespoon olive oil
- 1/2 tablespoon of fresh chopped dill weed
- 1/2 teaspoon of grated lemon zest
- 1/2 tablespoon of freshly squeezed lemon juice
- 1/4 teaspoon garlic powder
- 1/2 tablespoon honey
- Pinch of cracked black pepper and salt
- 1 tablespoon of greek yoghurt
- 1/2 tablespoon of fresh chopped dill weed
- 1/4 teaspoon grated lemon zest
- 1/2 teaspoon of freshly squeezed lemon juice
1) Preheat oven to 200 degrees celsius. Line roasting tray with parchment paper. Marinade salmon all over with the marinade ingredients for 10-20 minutes.
2) Remove salmon from marinade and place on roasting tray. Shove in the oven and roast for ~15 minutes until skin changes colour and flakes easily with a fork.
3) In the meantime, make the yoghurt-dill sauce by mixing together all the sauce ingredients.
4) Remove salmon from oven and spoon over a dollop of the yoghurt sauce to serve.
For a quick and healthy no-brainer meal simply combine lemongrass, garlic, fish sauce and a dash of lime to make a Southeast Asian-inspired marinade for salmon fillet. I assure you, even the most amateur of cooks can’t possibly go wrong with this.
INGREDIENTS (serves one):
- 1 salmon fillet (6 ounces)
- 1 teaspoon olive oil
- 1 teaspoon fish sauce
- 1 clove garlic, finely chopped
- 1 lemongrass stalk, finely chopped
- Juice of half a lime
1) Combine oil, fish sauce, garlic, chopped lemongrass and lime in mortar and pestle and pound until mixture resembles a paste. 2) Marinade salmon fillet in the mixture at room temperate for 15 minutes. 3) Preheat a heavy skillet (I personally like using a well-seasoned cast iron pan) over medium-high heat. Film the bottom with a small amount of oil and add the salmon, skin side down. Cook without moving until the skin is nicely seared, roughly 3 minutes. Flip the fillet with tongs and cook for an additional 2-4 minutes, depending on how you like it. 4) Serve immediately with some sides and a lime wedge. Here, I grilled some zucchini coins to complement the dish.
Barramundi is Australia’s favourite fish and is known through many parts of the world as “Asian Sea Bass”. It has the same sweet flavour and meaty texture as other seabass, yet its unique eco-friendly profile makes it unlike any other fish available.
Barramundi seabass has a mild buttery flavour and a dense meaty texture (think snapper crossed with halibut). It’s not a ‘fishy fish’ and just about everyone – even kids – love it. It’s healthy, delicious and affordable.
How about its health benefits? Barramundi has omega-3 levels that rival wild Coho Salmon, which is unheard of for a mild white fish! With just 137 calories and only 2.5 grams of ‘good fat’ per portion, it has half the calories of salmon and is ideal for anyone looking to make healthy food choices.
How can it be cooked? Don’t let the exotic name fool you – barramundi seabass is a snap to cook. Bake it with some bread crumbs, sauté with a little lemon butter, or marinate it with some olive oil, herbs and fresh squeezed lemon and toss it on the grill. One of my favourite ways to cook a whole barramundi is to garnish the fish with lemon and rosemary first and give it a good salt and olive oil rub, then roast the entire fish in the oven for ~15-20 minutes or so. Voila!
- 1 whole barramundi (~500g), cleaned and scaled
- 1 bunch of fresh rosemary
- 1 lemon, sliced
- Maldon sea salt flakes
- 3 garlic cloves, crushed with back of knife
- Olive oil, to drizzle over fish
1) Preheat oven to 190°C. Place fish on top of a wire rack in a foiled roasting pan. Like an amateur surgeon, slash the fish diagonally three times on each side – approximately 1 inch apart – and insert half a thin lemon slice. Repeat on other side. Massage ~1 teaspoon of olive oil on each side of the fish then generously rub the Maldon sea salt flakes and rosemary all over.
2) Stuff cavity the remaining lemon slices and the crushed garlic cloves. Add rosemary and season with salt and pepper. Stick fish in oven for approximately 15-20 minutes or until flesh is opaque and flakes easily when tested with a fork. Serve immediately.
When it comes to cooking salmon, nothing can be more “hands off” and tastier than a miso flavoured salmon steak that you simply stick into the oven for ~10-12 minutes (depending on thickness of the salmon steak).
A bit of background information: Miso is a paste made from soybeans, sea salt, and koji (a mold starter), and often mixed with rice, barley or other grains. The mixture is allowed to ferment for 3 months to 3 years, which produces an enzyme-rich food. The binding agent zybicolin in miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.
Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Today, most of the Japanese population begins their day with a warm bowl of miso soup believed to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms.
INGREDIENTS (serves 1-2):
- 1 tablespoon white miso paste
- 1 tablespoon mirin
- 1/2 tablespoon soy sauce
- 1 teaspoon sake
- 1 palm sized salmon steak
1) Make the miso sauce. Whisk together the miso, mirin, soy sauce, and sake in a small bowl until well combined.
2) Preheat oven 180 degrees celsius. Wash salmon and pat it dry with paper towels. Line roasting pan with baking paper and layer salmon steak on top. Brush miso marinade generously all over the exposed flesh of the salmon steak.
3) Stick the miso salmon steak into the oven. Roast for approximately 10-12 minutes (depending on how thick your slice(s) are)
4) Take out of oven and serve on a plate with some side salad.