6 Healthy Ways To Serve Salmon

Salmon is always a great choice for a meal. It's easy to prepare, delicious, and healthy! What a trifecta! Salmon is a  fatty fish with plenty of heart-healthy omega-3 fatty acids, plus protein and an abundance of vitamins, including B vitamins, and the antioxidant vitamin E. And even though salmon is rich in omega-3 fats, it's not high in total fats, like red meats. In fact, one 3-ounce serving of salmon has less than four total grams of fat and less than 200calories, mostly from the 18 grams of protein.

 

Now amazing as this superfood is, unfortunately sometimes bad things happen to good foods when they're cooked in ways that add calories from extra fats or sugars. So here's a look at six healthy ways to serve salmon:

GRILLED

Cooking salmon on a grill is healthy because it doesn't require the addition of any extra fat, other than a little coating of oil on the grill itself.

 

To grill, place a lightly oiled fish skin-side down on the grate. Give it a flip after 5 minutes. To turn, slide a spatula beneath the fish; if the flesh is sticking to the grate, let it go another minute or two, then try again. Cook the flipped salmon for another 5 minutes and check for doneness.

BAKED

Baking is a classic healthy method but it takes a little longer than other cooking methods.

 

To bake, start by seasoning the salmon then place it skin-side down in a lightly greased baking dish or sheet pan; then bake in the oven at 400 degrees F for about 12 to 15minutes. No need to flip the fish.

BROILED

Broiled salmon is popular because you can get that golden browning without overcooking it. The high heat from the broiler is powerful enough to sear the surface of the fish while leaving the center perfectly tender and flaky.

 

Turn the oven to broil, and place seasoned fish on a sheet pan or untreated cedar plank soaked in water. Slide it onto the top rack of the oven under a red-hot-growing broiler -- about 3 inches from the heat source. Check the fish after 3 minutes. If it's done on the outside but you like it slightly more well done in the center, turn the broiler off and let the salmon sit in the oven for a few more minutes.

POACHED

Don't want the added calories of cooking fats? Poaching is a fat-free cooking method. A basic poach involves fish fillets simmered in water with your favorite herbs or seasonings. There's not much to it. Add enough water to cover the fillet. For a gentle poach, bring the water or other liquid to a simmer, then slide the fish in, and cover the pan. Turn the heat off, and let the salmon cook gently for about 25minutes.

PAN SEARED

Cooking salmon on the stove is the quickest and easiest way to prepare salmon, plus the skin gets nice and crispy

 

To Pan-fry to get that crispy golden skin on your salmon fillet, you’re going to pat the skin down with a paper towel. Season the salmon, heat olive oil, or cooking spray ina skillet on medium-high heat. Place the salmon skin-side down without disturbing it for 5-6 minutes. Using a spatula, carefully flip the salmon and cook for another 2-3 minutes.

AIR FRYER

This is a newer method but it can be life-changing because it's super easy and saves you the mess and splatter from cooking it in a pan and from turning on the oven.

To start, pat the fish down with a paper towel then place the salmon fillets skin side down, in a single layer in the air fryer basket. Set your air fryer to 400F for 7-8minutes, depending on the thickness of your salmon. Serve with your favorite sides and enjoy.

There’s really no wrong choice when it comes to how to cook salmon since they all taste delicious and it makes the perfect quick lunch or healthy dinner option. The key to making the best salmon is not to overcook it. Salmon cooks very quickly so you’ll want to remember to always keep an eye on it. When the fish starts to flake easily with a fork and the flesh looks opaque, it means it’s done and ready to eat!