Seasoning, Lemon, Garlic & Herbs = Flavor Burst
Eating fish is a great addition to a menu. Fish pack protein needed to build muscle, but also bring heart healthy fatty acids like Omega 3’s along too. Out of all the types of fresh fish, salmon has become my quick goto during the week for dinner. It’s a lean protein that’s simple and doesn’t leave me feeling heavy. Plus, I believe it’s way more flavorful than other options. The drawback though, it’s also can be more expensive. So, to get the most cost-effciency, buy fresh Salmon in bulk from the seafood section of your local grocer. I usually purchase the family size, never frozen salmon from Aldi. Once it’s home, wash, portion, season, package and freeze carefully.
Now, there are many ways to cook your salmon, but today we’re going to get into a quick 10 minute sear that packs a punch of flavor :
TOOLS & ACCESSORIES
- non-stick pan
- cutting knife or kitchen shears (to cut or portion your salmon)
- 3-4 ounce Salmon filet
- 1 cap full of Extra virgin olive oil OR olive oil cooking spray
- 1 tbsp of butter ( or more if you’re feeling froggy)
- 1 tsp minced fresh rosemary
- 1 tsp minced fresh basil leaves
- 1 tsp minced fresh sage
- Station 1923 Brown Sugar Smoke Seasoning
- 2 small spoons of minced garlic in water
- you can use fresh garlic cloves if you like, I simply buy it already minced for quick cooking
- 1 small lemon cut in half into 2 wedges
- Salt and peper
WHAT TO DO
1. Heat the pan by turning on medium heat and adding butter and olive oil
2. As pan heats and butter melts add in herbs and garlic to the middle of the pan.
3. After about 30 seconds, Squeeze both lemon wedge halves of their juice then add the hull to the pan. Bring ingredients to a simmering reduction. (Don’t leave the pan unattended! This process can go pretty quickly)
4. Once pan is evenly hot and you hear the pan simmering, take salmon and lay face down in the middle of the pan. Sear for 8 minutes face-down. Do not leave the pan unattended.
5. The pan should be browning. Take spatula to flip Salmon over to scales side, reduce heat and cook through to your liking (I like my salmon with a little pink in the middle), reduce heat.
Bonus: If the sear, or browned spots, on the top of your salmon isn’t to your liking, once you’ve cooked it for a bit on the scale side, turn up the heat and flip it back over for a heavier sear.
That’s it your done! Now add your salmon as a topping to a bed of salad, rice; Or toss on a side of carrots or a baked sweet potato.