The Perfect Salmon (in under 10 minutes)

The Perfect Salmon | Wake the Wolves

It’s hard to believe that you can really make fast food, healthy and almost “gourmet.” As I mentioned in the “How to Buy (and select) Fish” post, we didn’t grow up eating fish on a daily basis. And it really wasn’t until I interned under chef Maxine Siu from Plow that I learned the simple cooking techniques to a great piece of protein.

Swapping out the cooking oils and simplifying the seasoning to just sea salt, pepper, and lemon, here’s our take on the perfect piece of salmon…all doable in under 10 minutes (with a yummy crispy skin).


 

The Perfect Salmon

Ingredients

1 4oz. piece of wild salmon
1 teaspoon coconut oil
pinch of sea salt
fresh ground black pepper
fresh lemon juice

Steps
  1. Rinse the piece of salmon and pat dry.
  2. Season the flesh-side of the salmon with a pinch of sea salt and freshly ground pepper.
  3. In a skillet, over medium-high heat, melt ½ teaspoon coconut oil.
  4. Once completely melted, place the salmon flesh-side down and cook for about 2-3 minutes until it is golden brown. (Take a peek at the side of the fish. You can see it cook from the bottom up.)
  5. Salt and pepper the skin-side while the flesh side is cooking.
  6. When the salmon is about ½ way cooked (look from the side), use a spatula, lift the salmon, and add the remaining coconut oil to the pan. Flip the fish over (skin-side down) and cook for another 2-3 minutes until the thickest part of the fish is firm, but not too hard.

Serves 1

NOTE: You can cook it longer if you prefer a more well-done piece of fish.

The Perfect Salmon | Wake the Wolves
The Perfect Salmon | Wake the Wolves
wakethewolves-howtocook-salmon-recipe-4
The Perfect Salmon | Wake the Wolves
The Perfect Salmon | Wake the Wolves

More on fish…


Kale. All Day. Err Day.

If you like this post, checkout more nutritious and healthy living tips in our latest interactive book, Kale. All Day. Err Day. It’s enhanced and interactive for a super fun, learning experience. It’s filled with a great story all about kale, how-to videos, and recipes for the busy and the hungry. Did we mention, it’s FREE…for a limited time. Hurry – check it out here. (New book coming late 2016…)

 

Kale. All Day. Err Day. | Wake the Wolves

 

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Written By

steph

Stephanie Wong

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  • http://www.nourishedbalance.com Amy

    Ooo sounds delicious! Coconut oil and salmon, must try! I usually cook my salmon in the oven, excited to try something new.

    • stephanie

      So easy and definitely looks (and tastes) like a fab dish from a great restaurant! Enjoy Amy!

  • Sydney

    Looks delicious! would this technique work for a skinless peice of salmon as well?

    • stephanie

      Hi Sydney,

      It absolutely works for skinless fish. The cook time will be a little less. Oh and to keep it moist, cook it until medium (tender center). It will still cook a bit once you take it off the heat. After a few cook sessions with fish, you’ll be a pro!!!

      Let us know how it works!

      Thks
      Steph