April 24, 2009, Newsletter Issue #112: How to Cook Salmon

Tip of the Week

Salmon can be prepared in a variety of heart healthy ways. It is easy to find salmon recipes, since this fish has become so popular. Salmon can even be deep fried, even though it is not that heart healthy.

Steaming. By simply placing your salmon fillets or steak in a steamer, you will be using the healthiest way of cooking salmon. Plus, it cooks quickly.

Poaching. This water based method of cooking salmon is very heart healthy. It uses no oil. You simply place in about an inch of water into a pan. Bring to boil, reduce heat and add your salmon fillet or steak. Cover the pan. Cook until done.

Grilling. When you grill salmon, its firm and dense texture will be more similar to meat than any other fish would. So, grilled salmon is usually enjoyed immensely by meat lovers. After all, salmon is also in the category of “meaty fish”.

Broiling. This is another quick method of cooking salmon. Simply place a couple dabs of butter on your salmon fillet or steak and sprinkle with dried basil. Place under the broiler for only a few minutes. You can tell when it is done when a fork can separate the flesh easily.

Baking. This method of cooking salmon takes longer than the above three, but baked salmon provides a delightful texture and taste. Simply place your salmon steak or fillet onto a baking sheet that is lightly greased. Or, you can cover your salmon with a seafood coating mixture to get a crusty version. The baking sheet can be covered with aluminum foil, if desired. Place into an oven and bake at 350F for about 15 minutes.

Stir Fry. You can enjoy your salmon by flaking it and stir frying it with veggies for a healthy meal. Stir frying uses less oil than regular frying requires.

Fried. As mentioned, you can fry salmon, but it is not considered a heart healthy way to cook salmon.

The overall rule of thumb for cooking fish is 2-3 minutes for each ½ “ thickness.

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