The iPantry guide for how to cook salmon
Hands up who likes fish? We certainly do and salmon would have to be one of the most delicious foods there is. Whether you’re looking for a healthy alternative for yourself, whipping something tasty up for the family or looking to expand your cooking repertoire with new salmon recipes, we’ve got you covered!
There are a variety of ways to cook salmon, from frying to baking and everything in between. Let’s take a look at some fresh and fabulous techniques you can master next time you’re in the kitchen.
Benefits of eating salmon
This pink coloured fish is packed full of omega-3 fatty acids, antioxidants, B vitamins and protein – all of which are good for your heart health and gentle on the waistline. It’s actually one of the most nutritious foods on the whole planet, but that all depends on how you cook it (insert our love of frying everything in butter here!).
One of the perks of including salmon in your diet is that it’s good brain food. Those healthy fatty acids improve memory and focus, so if you’re struggling to remember where you left your keys, salmon might help (although it can’t help you actually search the house for them).
How to cook salmon in a pan
Short on time? Pan fry your salmon with either a little butter or olive oil, salt and pepper. Fire up your stovetop to medium heat and place the salmon skin side up and fry for around 5 to 6 minutes. Flip it over and let it cook for another 3 minutes and presto – you’ve got yourself a delicious salmon, ready to eat.
Pan-fried lemon garlic salmon and steamed greens
This is one of our go-to salmon recipes here at iPantry. To prepare, you’ll need some Clamms Seafood skin-on Atlantic salmon portions, lemon, a few cloves of garlic, butter and a bunch of greens (we prefer asparagus and broccolini).
Pan fry your salmon (using the instructions above) along with the diced cloves of garlic and a generous dollop of butter. Squeeze half a lemon over the salmon and add a grind of black pepper and a pinch of sea salt.
While that’s cooking, steam your greens – we like ours still crunchy so they only need a few minutes to cook. Then, plate your salmon up with your greens and you’ve got yourself one healthy dinner.
How to cook salmon in the oven
An equally healthy way to prepare salmon is to bake it in your oven. Preheat your oven to 180 degree Celsius and place your salmon fillets on a tray lined with baking paper (skin side down). Season the fish with lemon and your favourite herbs or spices and cook for 20 minutes per kilogram of salmon (that’s about 8-10 minutes per portion).
Braided salmon recipe
You’ve likely heard of the viral TikTok baked tomato and feta recipe, but did you know there’s an even tastier recipe with salmon? Welcome to the world of braided salmon. It is exactly as it sounds, too.
Essentially, you cut a large portion of salmon into three long strips and marinate them in a mixture of olive oil, butter and herbs (we like the combination of smoked paprika, onion powder and dill). Place the salmon strips in a baking dish and yep, you guessed it – braid them together (a quick search online will reveal plenty of tutorials for how to braid hair, which now also applies to fish it seems!).
Next, arrange some slices of lemon in and around the fish and bake at 200°C. Cooking time will depend on how much salmon you’re baking, but see our guide above for rough times.
Poaching salmon in oil
When it comes to salmon recipes, this one is quite unique. It produces fish that’s warm, rather than piping hot, and more so ‘sets’ the salmon, rather than cooks it through.
Olive oil poached salmon
Use a pan that’s deep enough to hold about 1 cup of extra virgin olive oil. Warm the oil to about the temperature of blood (approx. 37°C) and slide the salmon fillets into the oil. They should be submerged and simmered for 20 minutes or so. Make sure no white dots appear on the salmon (this is excess protein and means it’s overcooked).
Take the salmon out of the oil and drain. Add a squeeze of lemon and serve with a simple salad mix and a dash of Willow Vale Gourmet Food Co. soy chilli & ginger dressing.
Other ways of preparing salmon
Not all salmon recipes require slaving over a hot stovetop. If you’re looking for some quick and tasty options for your next salmon adventure, check out these easy to prepare tricks.
Smoked salmon
Perfect in a simple pasta recipe, on pizza and with cream cheese on a Glick’s sesame bagel, we can’t get enough of smoked salmon. We’ve got sliced Atlantic smoked salmon or for something next level, check out Gamze Smokehouse smoked salmon.
Ready-made salmon meals
For when you’re on the move or after a quick bite, we’ve got options – the poke salmon sushi cup or smoked salmon maki make a great afternoon snack (and won’t break the bank, either).
