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Ever notice how confusing nutritional science can get? I’m forever reading and studying what’s going on in the world of nutrition and often times all of the contradictory information out there leaves me wanting to pull my hair out! It can be rather bothersome.
This is why I try to over-emphasize (to my clients and my readers) NOT to get to hung up on all of the details of nutrition. You learn as you go, apply what you can, laugh and relax as often as possible and whatever you do, DON’T let the nitty-gritty get you crazy (we gotta learn to let it go people!).
We hear a lot about healthy Omega-3’s these days and how beneficial it is to add fresh fish to our diets (especially fish that are rich in these Omega-3’s [ie. salmon]). And since it seems like there is always something new to know when it comes to adding salmon into my diet, I thought I would try and do my best to simplify all the info out there and give you guys the bottom line.
Now, although my goal was to simplify this for you, as I watched the video through, I thought that even in my simplifying efforts, it was still a little confusing! Hopefully you guys will be able to walk away with some good info on the “do’s” and “dont’s” of salmon after watching BUT if you have any questions at all, please don’t hesitate to ask me.
Between the video and the comments, hopefully we can clear up any confusion there is around buying salmon.
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Ingredients
- 12 ounce fillet of Wild Salmon
- Salt and pepper to taste
- A squish of fresh lemon juice
Instructions
- Place a cast iron skillet under a pre heated broiler and allow to heat through for about ten minutes.
- Remove the pan from the broiler and place salmon, skin side down, in the pan. Season with salt and pepper.
- Pop the pan back under the broiler and cook for about six to eight minutes or until cooked just about through. Remove pan from the broiler and allow salmon to cook in the pan for another couple of minutes before serving.
- Top with a squeeze of frsh lemon juice and enjoy!
- Serves 4.
Comments
Rosa says
Hi Dani,
Thanks for the clarification between wild and farm salmon! You did an excellent job in explaining the differences and I didn’t find it confusing at all. 🙂
Keep up the awesome work!
ttfn300 says
love salmon! loved the info about farm-raised and wild. i can’t do the can… the bones totally irked me out the one time i tried 🙂
Dani says
Rosa – Thanks Rosa! I’m happy to hear that you found it helpful:).
tffn300 – I was a little surprised the first time I had canned salmon too, but i have to admit that it’s grown on me!
Umber says
YES! …Definitely good info. Thanks Dani.
Q: How often should we eat the WILD kind and what is a good portion to stick to?
Thanks,
Umber
Dani says
Umber – When it comes to animal proteins, anywhere between three and six ounces is generally a good portion to stay within. As far as how often, if you could eat wild salmon weekly that would be great! If you could eat it twice a week, even better!
katklaw777 says
Hi Dani,
You did a really great job of explaining fresh salmon, but I need help with that bag of frozen I’ve got sitting in the freezer!
Also I am very, very afraid of the canned salmon and the yuckkkky bones, there are large cans, small cans that say they don’t have bones and even foil bags!
Help! I need more salmon instruction.
P.S. Can we then move on to the many, many confusing types of tuna there are……..please (Mama always said eat the kind packed in water cause its healthier, but I found some packed in olive oil that sounds healthy)
I love your videos and the bloopers!
Culinary Wannabe says
Eww, artificial coloring! I had no idea that is why farmed salmon was lighter in color. Are you still eating salmon, or fish in general, even though you are pregnant? My doctor asked me to consider eliminating, or drastically reducing, the amount of fish we eat while we are trying to conceive to avoid having mercury.
Tamara says
Hi Dani,
Thanks for the info on salmon and Omega 3’s. My understanding is that Omega 3’s are quite fragile. Wouldn’t broiling the salmon destroy these fragile oils? Thanks.
Judy Divoky says
Ideas for the canned salmon?
Love love love your site. You’re looking good.
Dani says
Katklaw777 – All you have to do with the frozen salmon is defrost it and then move forward as you would when working with fresh.
As for the canned salmon, everyone seems to get grossed out by the bones but they are really not so bad. They are very soft, so if you squish them they almost turn into nothing. They’re actually very nutritious and once you mix it into the salmon flesh, you won;t even know they are in there!
Tuna, huh? I’ll add that to the agenda:).
Culinary Wannabe – Well when I was prepping for the salmon video (and Quick Bites to follow) I was eating salmon a lot! But generally, I’ve been having fish about once a week more or less. I know there are a lot of precautions out there, but I really try not to over think it. Moderation is the key;). Lots of luck to you!
Tamara – Great question. From what I understand broiling does not destroy the fats in salmon (at least not significantly). My guess is that this is because although the oven is very hot, the salmon is not reaching the same high temps, which protects the fats. Does anyone have any input on this?
I found this excerpt from Dr. Weil that I thought might be of interest to you:
According to the National Fisheries Institute, freezing fish and other seafood will cause minimal loss of the health-protective omega-3 fatty acids they contain. (Whereas certain cooking methods like deep-frying, blackening or sautéing at high temperatures can destroy the omega-3s.)
The best way to preserve omega-3s in salmon and reduce your total fat intake is to bake, broil, poach, steam or grill the fish just to the point of doneness that you prefer.
Judy – I have a video planned in a few weeks for salmon burgers that uses canned salmon (but I’m gonna make you wait;)). In the meantime, try making a salad out of the canned salmon, just as you would with tuna… it’s good. I also like it with red onion, capers, and a little oil and vinegar… yum!
Kera says
I have trouble with Salmon. Maybe I’m doing something wrong, but I can’t get past the strong “fishy” taste it has. I’m afraid to order it in a restaurant because I don’t want to waste money and then hate it. I like Tilapia and so far that’s all I am really comforotable cooking or ordering.
TorontoGirloutWest says
Dani,
This is my first time on your blog and it’s AMAZING! 🙂 I’ll be back for sure!!!!!
Priscilla says
This video is great! I LOVE salmon, but I’ve always been afraid to try cooking it at home. Definately learned a lot! -thanks!
BestAKSalmon says
Brilliant. Simply Brilliant. I featured you in my blog, because I couldn’t have made a better video than this.
Thanks,
Emilie says
Hi Dani!
Our whole family loves salmon, even the grandkids (ages 14, 10 & 8)! My daughter requests salmon every year for her birthday, so I try to find different ways to serve it. It’s delicious grilled, broiled, enclosed in parchment paper and then baked. You name it, it’s DE-licious. Her birthday meal is Salmon, asparagus, Brown Jasmine rice, and of course, some kind of yummy dessert.
I’m about to make up some of the salmon salad sandwiches on mini whole wheat buns to finish a big can of salmon in the fridge.
Love you website and your ideas for healthy eating.
Keep up the Great Work!!
Sharon says
Hi, You didn’t specify what’s the oven’s temperature to heat through the cast iron. Please indicate that, thank you!
Paula says
I can’t wait to try (1st time) eating
salmon! I went to amazon to order a cast iron skillet (i’m new to the kitchen gig) & the search provided 100s of different cast iron skillets to buy. I don’t know the first thing about them. Dani, which cast iron ought to be in my kitchen? I’m learning to expand my horizons and saying yes to new experiences, like learning to make healthier eating choices, what items to select & have handy in the pantry(this is a difficult task), and trying hard to learn not to be afraid of home-cooking. So thank you Dani for your videos!!!!
With your video tutorials I hope to grow into a kitchen connoisseur, By any chance would it be possible to cook salmon on the stove-top with butternut squash peeled and chopped into diced size pieces? (you taught me how to chop them in your video Butternut Squash 101).If it can be cooked in a cast iron skillet, then what type of oil? You taught me not all “fats” are bad for us, so should both the salmon and squash be cooked in olive oil stove top? Finally, in your post you concluded “nourishing fats like those found in wild salmon, grass fed meats, extra virgin olive oil, nuts, avocado, coconut oil and pastured butter are essential to feeling satisfied”, & starting today I’m no longer a fat-a-phobe. Last request, will you share some of your nourishing fats recipes with me please?
sound-of-text says
This salmon dish is so delicious and easy to make! I love the flavor combination of the lemon and the spices.
Dani Spies says
Thank you, im so glad to know you loved this recipe! It’s really so easy to make and so delicious.
INSTA Finsta says
I loved this video! It was super informative and made cooking salmon seem so easy. The tips on seasoning and cooking times were especially helpful. Can’t wait to try out those recipes!
Tashan Win says
I loved this video! The tips on cooking salmon perfectly are super helpful. Can’t wait to try the lemon-dill sauce recipe! Thanks for sharing such delicious ideas!
ri188 says
I loved this Salmon 101 video! It broke down all the essentials in such a clear and engaging way. I can’t wait to try some of the cooking tips you shared. Thanks for making salmon seem so approachable!
Happy mod app says
I absolutely loved this Salmon 101 video! The tips on preparation and cooking techniques were super helpful. I can’t wait to try the lemon-herb recipe you shared. Thank you for making salmon so approachable!