This title is misleading. All salmon, if made properly should taste like butter, only better. The naturally occurring omega 3′s in salmon make it a “good fat” fatty fish, that needs little fuss. When salmon is overcooked, and it often is, it loses it’s flavor and appeal.
Did you know that if you see that white stuff coming out of the salmon as it cooks, it means you are in serious danger of overcooking your fish?. That white stuff is a protein, albumin. As the fish cooks, it coagulates and it’s visible appearance is the sign the fish is done. We like to get it off the grill BEFORE it comes out, because fish continues to cook and the perfect salmon is not cooked a second longer than it needs to. You can see the texture in the center of the fish in the picture. The salmon is cooked through, but just not a minute more than it needs to be, so it is very tender, buttery and not anything at all like the too often overcooked ruined fish we used to make.
On ordinary days when I’ve just worked out for 60-90 minutes, a girl’s gotta eat and it’s not going to be a drive through. For about the same price as a super-sized meal, I can light the grill, and eat super healthy. Who wants to put all that effort into working out to ruin it? Did you know that after a good workout, your metabolism is higher and your body wants protein? But good fat is a girl’s best friend, not just for the omega 3 health benefits, but the satisfaction the brain feels and tells you that you are no longer hungry. Every time you eat, you feed your brain. That’s a lot to think about. I am no scientist, but I understand in simple terms that your brain gets signals to stop or continue eating. Protein, healthy fat and good carbohydrate combinations gives your brain a stop sign, while sugar and empty calorie foods confuse the brain and keep sending out hunger signals, which is why you could eat a whole cake and still be hungry.
It’ s a little harder to eat 1000 calories of fresh wild fish and a purple sweet potato. This kind of lunch is so good that your body immediately knows it was treated right, and your brain gives you a signal that you’re satisfied. Your senses are happy too, because this food is so much more appetizing and rewarding.
Wild or farmed? I’m a wild girl, but Whole Foods stocks a Norwegian farmed salmon that is a good option. Look for their stamp that says “responsibly farmed.” Not all farmed fish is created equal, and because I know the commitment from Whole Foods regarding their seafood, I trust what they sell.
I have suggested a marinade. That’s not as important as cooking method, and you could simply use salt and pepper, if that is your preference.
Tell me, what is your favorite super food that you tend to eat a lot of?
- wild or responsibly farmed salmon with skin, about 1 inch thick
- 1 teaspoon maple syrup
- 1 teaspoon low sodium soy sauce
- splash chili oil or sriracha
- sea salt, freshly ground pepper
- Heat grill to very high (over 400 degrees)
- Make sure grill is very clean, and sprayed down with cooking spray, or brushed with oil.
- Marinate salmon for 30 minutes with a marinade of maple syrup, soy sauce, sriracha. Season with salt and pepper.
- Place salmon on hot grill top side down for 2-3 minutes. Turn over and turn grill down to medium heat. Continue to grill for 4-5 minutes. If the white albumin starts coming out, take off grill immediately. You should have a very crispy skin underneath.
- PAN FRYING SALMON
- (Use a heavy stainless steel pan such as all-clad)
- Heat frying pan on medium heat. Add a tiny bit of oil (salmon is fatty, doesn't need much). Once pan is hot, add salmon skin side down, cook just until the salmon loosen from the pan, 2-4 minutes. Turn over for another 2-4 minutes. Remove from pan immediately.