Salmon is great for dinner but also good for your health. It is not rocket science to cook some for yourself unless you really want to complicate things. There are mainly two types; Pacific and Atlantic salmon. And they are widely available in most grocery stores. Both types are full of nourishing omega-3 acids. Atlantic version is usually farm raised yet, still provides a lot of health benefits.
Healthy Fatty Fish | Salmon
This amazing fish can decrease inflammation, improve brain health, and protect your heart. It is your best friend that you can cook for dinner. No worries, though, you can get yourself another best friend the next day!
Baked salmon is a delicious meal for many. However, you can improve the flavor with dill and garlic infused butter (see below) or add some organic Adobo seasoning to the fillets.
Health benefits of salmon
It is universal; everybody considers salmon as the most nutritious fish. Unlike tuna, salmon has the lowest mercury levels. Besides, you might get your wings and fly out to heaven if you get yourself some wild caught Alaskan version. Well, at least for a few hours! Be ready to be shocked with the extra reddish color and exceptional flavor. Before you ask, it is a bit expensive too. But every good thing comes with a price! I highly recommend the Sockeye Salmon (also called the red salmon). You can also get the canned version if you are too lazy to cook.
Salmon health benefits
- Omega-3 fatty acids; high EPA and DHA
- Loaded with selenium
- High protein
- Provides potassium
- Vitamin B6, B12, thiamin, niacin, and folic acid
- Astaxanthin; reduce the signs of aging, good for your skin
Grilled salmon dinner
Just check the color and odor of the salmon fillet to see if it is fresh. Also, be careful when cooking this omega-3 filled fatty fish, not because it is difficult to do so. You can easily burn it! Do not eat overcooked or under cooked salmon; enjoy the best version. Note that the salmon will continue to cook once you remove it from the heat. So, plan your time adjustment wisely.
Quick Baked Salmon for DinnerCourse: DinnerCuisine: InternationalDifficulty: Easy
340 g (12 Oz.) salmon, 1-2 fillets
1 teaspoon dried oregano
1 tablespoon extra-virgin olive oil
Salt and ground pepper to taste
- Optional butter sauce:
2 garlic cloves, crushed
1 tablespoon chopped dill
1 teaspoon chopped parsley
2 tablespoons butter, softened
Combine all the ingredients with a teaspoon and spread on the fillets before placing them in the oven.
- Preheat the oven to 375 °F (190 °C).
- Brush the fillets with olive oil.
- Season the salmon with spices.
- Add salt and ground pepper.
- Place baking sheet on the tray.
- Place the fillets on the baking sheet skin side down.
- Bake in the oven for about 15 to 20 minutes.
- If you are cooking frozen salmon, add about 5-10 minutes more cooking time. It will take longer for the frozen fish to cook.
- Grate carrots and red cabbage as a side to further improving the nutrition level. Plus, bake some sliced sweet potatoes.
Check the inner temperature with a meat temperature
It is best if you get yourself a quality meat thermometer. The best temperature for cooking salmon is between 375 °F (190 °C) and 400 ° F (200 °C). The inner temperature of the fish should be around 125 °F (52 °C) and 140 °F (60 °C). You want to keep the salmon moist, not dried out. If you like it firm and well-done, then aim for 145 °F (62 °C) inner temperature.