Salmon is one of the easiest and healthiest seafood to cook and eat. It is a slightly oily, cold-water fish that is full of omega-3 fatty acids that we all need for cardiovascular and brain health. Let’s take a look at how to cook salmon on the stove that is quick and delicious.
Easy Pan-Seared Salmon Filets
Searing salmon fillets in a hot pan is an especially efficient way to prepare this flavorful fish. Start with four 5 or 6 ounces, skin-on portions. Crispy skin is a treat. If you aren’t a fan of the skin, feel free to remove it prior to serving. It adds lots of flavor and moisture while cooking.
The only thing you need to pan-sear salmon is a little extra virgin olive oil, salt, and pepper. Heat a heavy skillet, such as cast iron, over medium-high heat. Add the oil, season the fish, and sear for 3 to 4 minutes on each side.
Serve immediately with lemon wedges. This is particularly tasty with steamy, herbed rice and sautéed or steamed asparagus spears with a drizzle of balsamic vinegar. This is an easy and elegant meal that you can pull together on a weeknight or when having guests over.
If you are looking to amp up, and perhaps stretch, your salmon, try salmon cakes. After all, salmon is not the least expensive protein in the market. Make it go farther by preparing pan-fried cakes. These are upscale versions of fish cakes. Try to use some quality filler ingredients to keep them tasting fresh.
You can use leftover pan-seared salmon or even canned salmon for cakes. Just blend the fish gently with
eggs, good bread crumbs or cracker meal, finely chopped red bell pepper and fresh herbs, and some Old Bay seasoning.
Fry the cakes in oil or fat for just a few minutes to warm them through and to make sure the egg is cooked. It is nice to get a golden-brown crust on the exterior. You can serve the cakes like burgers on rolls with lettuce, tomato, and tartar sauce. Or, serve the cakes over a lightly dressed arugula salad.
Salmon Niçoise Salad
Once you have mastered how to cook salmon on the stove, it is time to really get creative. You may have eaten a refreshing and super healthy niçoise salad with seared tuna. This same salad is truly excellent when made with fresh seared salmon filets.
Niçoise salad is a complete meal with lettuce, boiled potatoes, haricots verts (green beans), hard-boiled eggs, kalamata olives, seared fish, and a light Dijon mustard vinaigrette. You can add any other vegetables or fruits, such as cucumbers, bell peppers, or avocado.
The bottom line is that this salad is open to interpretation and individual creativity. There might not be a more complete or healthier dish than a fresh salad loaded with vegetables and salmon. This salad is low-carb and high in protein, healthy fats, fiber, and vitamins.
Salmon is a terrific fish choice for a tasty and healthy meal. Cook filets up on the stovetop quickly and serve with lemon. Or, use the filets to make filling fish cakes or a nutritious salad niçoise. So, cook up some salmon and enjoy!