Sustainable salmon practically feeds the world and contributes to health and longevity, and the odds are high that you are eating it in some way, shape, or form this week. You can enjoy salmon for healthy eating any day of the week. The only question is whether you are doing the same old oven bake or making the most of your opportunity.
Yes, it’s time for another fresh salmon recipe blog post that hypes these big, fat fish and does everything but explain why we don’t pronounce the L. Like they need more publicity!
You know all the basics: Lots of fat but good fat . . . Omega 3s like crazy . . . a boost for your heart, immune system, brain, even skin . . . Grizzlies love to catch them and munch.
My mom used to make us these dried-out salmon patties for dinner once a week (!) way back during my formative food years. That meant our boxer Spike was getting little handfuls from me under the table once a week. Mom laughs when I tell her today that it was disgusting. I’m not even sure it was technically salmon, which is probably why I love good salmon so much today.
We’re here to tell you that you can enjoy both wild Alaskan salmon and farm-raised salmon. If it’s the latter, just ask the seller for a little bit of background info, like where it is grown to see if it is sustainably farmed with ample space. Wild salmon is hands-down the healthiest, but with just some basic research you can rest assured that farmed salmon is from a safe source.
Then take that salmon and have the time of your life with it. Keep looking for new and adventurous ways to savor it, as a tribute to those upstream swimmers that help keep the world going ’round. Here are 10 of my favorite ways to eat salmon:
1. Barbecued Smoked Salmon
A nice filet of wild sockeye salmon is the way to go for this recipe. No need for the cedar or alder planks for this recipe, as it’s too big anyway and would need split in half to use those.
I want the smoke to permeate the whole fish including from the bottom up, so I’ve laid the filet directly onto the Big Green Egg grate after cleaning out my ash from the previous cookout and building my fire. A convEGGtor plate setter is used in this case for indirect cooking, and I put a round drip pan on top of that to catch any drippings from the fish.
When making this salmon for healthy eating, smoke it at 250 for about 1:45 and then give it the flake test with a fork or check to see that it’s about 145 inside with a meat thermometer. That’s it, easy peasy.
Cleaning the EGG and starting the fire is the most time-consuming part of the deal, but if you love smoking low and slow on a Big Green Egg or Kamado Joe ceramic cooker or a Pitt Boss, Traeger or Weber grill, this is daily bliss.
Now you’re ready to flake off pieces of the smoked salmon and add it to a cracker with a mayo-lemon mixture and eat a dreamy bite whenever you want! Keep it in the fridge and enjoy it all week.
2. Cast-Iron Seared Salmon
Give your oven the day off! A cast iron skillet IS an oven if you use it right.
Heat your Griswold, Wagner, Lodge, or other beloved CI skillet to medium on the stove, but no oil yet or it will burn. Take a double-wide Atlantic farm salmon filet (or two individual filets) and gently make several slices on the skin side about 1/4 inch deep. Then work some salt into the cuts. Now add a few tablespoons of avocado oil to the skillet, let it heat for 20-30 seconds, then add the meat skin side down.
While that’s sizzling for 2-3 minutes to give it a nice crispy sear, add your favorite seasoning to the top of the fish. I sprinkled Old Bay on, and I like to do the seasoning OVER the skillet because instead of wasting the excess on a cutting board, it goes right into the oil for more flavor. Squeeze a lemon over the fish, and also into the side of the pan along with 2-3 pats of butter and herbs like thyme and rosemary. Use a spoon to drizzle some of that mixture onto the fish, then flip the salmon over and drizzle some more.
While that’s cooking for 2-3 minutes, slice 6-8 cherry tomatoes and add them to that side of the skillet until they’re soft. Serve that mix on top of your salmon, which is done when it flakes with a fork. I like to cover the whole thing with my cast iron lid for the last couple of minutes just to bake in a little more of that flavor. Here’s a good video with this recipe.
3. Grilled Salmon on Alder Planks
Planks are great unless you were forced by a pirate to walk one of them. Just think of how much fun they add today for healthy living! One way to plank is to get down on the floor in a pushup position and then rest your whole body on your forearms and tiptoes for as long as you can, to strengthen the core. The other is to grill fish on planks!
This is different from the aforementioned Big Green Egg recipe in key ways. For one, I’m going with Atlantic farm-raised salmon filets that fit nicely onto the wood plank. I bought the Alder two-pack version at my local Vision Ace Hardware, but you can use Cedar, Apple, Hickory, or Mesquite versions among others. Cedar is the most popular, but I like Alder because it gives you a light smoke that doesn’t overpower the fish and seasoning aroma.
I removed the convEGGtor and grilled the salmon filet directly, bringing my EGG temperature up to 375 for about 15 minutes. Add a corn cob or two with it and some sliced zucchini, all rubbed in avocado oil, to the barbecue grate and serve immediately.
4. Poached Salmon
If you want a little less fishy smell in your kitchen, then this may be the way to go. Poached salmon is like the cast iron seared salmon recipe above but a little different.
For starters, I opt for an enamel cast iron casserole pan on this one, because I am not looking for a sear here and have better heat control. Use whatever go-to pan you want, but just make sure it’s on the large side with a matching lid — ideally a glass one so you can easily monitor it.
You can have fun playing with different aromatics here. Start with celery, carrots, shallots, and lemon, slicing big chunks. Spread those around the surface along with a couple of bay leaves, and a tablespoon full of black peppercorns and parsley, then pour in two cups of water and two cups of white wine. (Don’t break the bank on this bottle, by the way.) Heat that mixture just to boiling, and then turn down the heat to a simmer.
Add a wild or farmed salmon filet, skin side down. Go with either a large filet here or two side-by-side. You don’t need to pre-season the fish in this recipe. Plop the fish right into the mix, either on the veggies or working them to the sides. It will go opaque quickly.
With the heat on low, cover it and forget it for 8-10 minutes. Then you’ll have a beautifully tender salmon filet that you barely smell. This can be enjoyed hot over the winter holidays as a healthy break from all the sweets or served cold on a sweltering summer day.
5. Roll Your Own Sushi and Sushimi
This one is not for the faint of heart. Honestly, it requires a lot of research and patience. The most important element is the safety part of the equation, following steps to ensure there are no bacteria on your sushi roll.
You’re going to have to go through a freezing process that takes up to seven days before you’re ready to wield the blade and roll your sushi. Watch this video on how a pro sushi chef prepares a salmon for sushi, and follow these steps to make it yourself.
Salmon, rice, and avocado are all you need besides some basic information and equipment, so give it a try! If nothing else, it will give you a greater appreciation for your local sushi store!
6. Crunchy Salmon Croquettes
Boil a few potatoes until tender. While you’re waiting, chop a large shallot and put it into a stovetop skillet with a glass of white wine. Remove the skin from two farm salmon filets and add them to the skillet. Cover it and simmer on low for 5 minutes, then turn off the heat and leave it to poach for 10 minutes, and remove both filets. Drain potatoes, add cold water, wait a bit longer and peel.
Mix Dijon mustard into the skillet sauce. Put potatoes into a rice mixer and extrude into a mixing bowl, add a pat of butter along with salt and pepper, and mix well. Add shallot mix to the bowl, and then flake off both filets into the bowl. Chop a batch of green onions (scallions) and add those as well and mix it all.
Now make your breading mixture, using just bread crumbs, or also add finely smashed-up tortilla chips. The last step is to make your breading station with three bowls: one with flour, one with the bread crumbs, and the other with your egg wash containing two eggs and a splash of milk. Roll the mix into balls and gently coat each of them with flour, then in the wash, then in bread crumbs. Flatten the balls into thick patties, heat the cooking oil in a skillet, and fry the croquettes.
Recipe30 has this whole recipe to watch (and four other salmon adventures) and you will go wild.
7. Salmon and Shrimp Everything
Nothing goes together better than salmon and shrimp. It’s like they should be best friends in the sea. They go together so well that we’ve come up with a list of 18 amazing salmon and shrimp recipes. What’s your favorite on the list? Gotta go with the salmon and shrimp cakes here. The more I write about it, the more I want to go make it right now. Total prep and cook time is 40 minutes and it will knock your socks off. It’s the perfect option when it comes to making salmon for healthy eating!
8. Deliciously Simple Salmon Ceviche
Ceviche is a traditional Peruvian dish that is healthy and refreshing, as well as a good low- choice for people who are trying to lose weight or eat a healthy diet.
Marinate your salmon (or other seafood) in citrus juice for at least 30 minutes, or up to 2 hours. Cut the fish or seafood into small, bite-sized pieces, all the same size to ensure even cooking. Sound good? We’ve got the full recipe here!
9. Stuffed Salmon
OK, if you liked that salmon & shrimp recipe, then here’s another one to go after.
Stuff a filet of salmon with a small cocktail shrimp, crab meat, and brie or similar soft cheese. Bake it briefly, then turn the oven to broil with a lump of butter and lemon on top of your entree.
Some people like to serve it over mashed potatoes, choose your own base.
10. Mediterranean Salmon
It’s your 100th birthday, and the local TV station reporter sticks a microphone in front of your face and says, “What’s your secret???” They did this to my grandpa, who made it to 102, and he said dancing, cherries, having fun, and stuff like that.
If it’s you, just imagine you replied: “Mediterranean diet!” This recipe for Mediterranean salmon with video is one you should adopt right now and repeat often, but not weekly like my Mom’s dried-out salmon special. This is a great way to incorporate salmon for healthy eating!
It takes 15 minutes, it complements wild salmon with healthy veggies including olives, and you will feel instant satisfaction and even extra time in your life.
Salmon does that to you. It makes you feel good, it makes you want more, and it makes you crave more and more wild recipes that keep it fresh and exciting. Hope you enjoy these!
