Baked Salmon with Lemon-Dill Yoghurt Sauce

Oven Baked Salmon with Yoghurt Dill Sauce (14 of 18)

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.

Oven Baked Salmon with Yoghurt Dill Sauce (15 of 18)

INGREDIENTS:

(1 fillet palm size ~ serves one)

Marinade:

  • 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

Yoghurt-dill sauce:

  • 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

Oven Baked Salmon with Yoghurt Dill Sauce (1 of 18)

METHOD:

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.

Oven Baked Salmon with Yoghurt Dill Sauce (2 of 18)

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.

Oven Baked Salmon with Yoghurt Dill Sauce (4 of 18) Oven Baked Salmon with Yoghurt Dill Sauce (5 of 18)

4) Remove salmon from oven and spoon over a dollop of the yoghurt sauce to serve.

Oven Baked Salmon with Yoghurt Dill Sauce (16 of 18)

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Pan-seared Lemongrass Salmon with Lime

Pan-seared Lemongrass Garlic Salmon (9 of 15) 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

Pan-seared Lemongrass Garlic Salmon (15 of 15)

METHOD:

1) Combine oil, fish sauce, garlic, chopped lemongrass and lime in mortar and pestle and pound until mixture resembles a paste. Pan-seared Lemongrass Garlic Salmon (14 of 15)2) Marinade salmon fillet in the mixture at room temperate for 15 minutes. Pan-seared Lemongrass Garlic Salmon (13 of 15) 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. Pan-seared Lemongrass Garlic Salmon (12 of 15) 4) Serve immediately with some sides and a lime wedge. Here, I grilled some zucchini coins to complement the dish. Pan-seared Lemongrass Garlic Salmon (1 of 1)

Grilled Miso Salmon

Grilled Miso Salmon (5 of 6)

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

Grilled Miso Salmon (1 of 6)

METHOD:

1) Make the miso sauce. Whisk together the miso, mirin, soy sauce, and sake in a small bowl until well combined.

Grilled Miso Salmon (2 of 6)

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.

Grilled Miso Salmon (3 of 6)

3) Stick the miso salmon steak into the oven. Roast for approximately 10-12 minutes (depending on how thick your slice(s) are)

Grilled Miso Salmon (4 of 6)

4) Take out of oven and serve on a plate with some side salad.  Grilled Miso Salmon (6 of 6)

Salmon with Honey-Coriander Glaze

Soy-GlaHaven’t had salmon for quite some time and skin feeling very dry during these winter days. Courtesy of Martha Stewart, I experimented with making a soy-glazed pan-fried salmon fillet tonight, resting it on a bed of chinese choy sum vegetables. Slightly charred it a bit too much (thanks to the sugars in the honey). Nonetheless, end result was still delectable (and arguably presentable). When in doubt, one can’t go wrong with salmon!

INGREDIENTS (serves one):

  • Salmon fillet (5 ounce each)
  • 1 tablespoon honey
  • 1 tablespoon soy sauce
  • 1/4 teaspoon coriander seeds
  • 1/4 teaspoon lemon juice
  • Handful of choy sum

METHOD:

1) Toast the coriander seeds in a dry, large nonstick skillet over medium-high heat, stirring constantly, until golden, about 3 minutes. Remove from heat; let cool. Grind seeds in a spice grinder or crush with a mortar and pestle until coarsely ground; reserve skillet.

Soy-glazed salmon (1 of 13)

2) Make glaze: Stir together crushed coriander seeds, honey, soy sauce, and lemon juice in a small bowl until combined.

Soy-glazed salmon (3 of 13)

Soy-glazed salmon (5 of 13)

3) Lightly brush the top of each salmon fillet with glaze; reserve remainder.

Soy-glazed salmon (6 of 13)

4) Heat oil in the nonstick skillet over medium heat until hot but not smoking. Cook salmon fillets, glazed sides down, 1 minute; reduce heat to medium-low, and cook 2 minutes more. Turn fillets over, and cook 3 minutes for medium-rare (salmon will be slightly pink in the middle), or longer if desired. Transfer to a plate; loosely cover with foil to keep warm.


Soy-glazed salmon (8 of 13)

4) Pour remaining glaze into skillet; bring to a boil over medium heat. Cook until glaze has thickened to the consistency of syrup, about 1 minute. Serve salmon with glaze on the side.

Soy-glazed salmon (13 of 13)