I’ll be last to admit that I used to screw up cooking salmon… I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network. Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.
I always tell clients to play up their diet with different proteins whether they are animal or plant-based. For myself, I try to have fish twice/week and consume a Mediterranean style diet. Fish is a high biological value (HBV) protein due to containing all essential amino acids. Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.
The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week. If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!
- 1.25# salmon filet; with the skin on
- 1 tsp ginger; ground
- 3 tbsp white vinegar
- 1 tbsp garlic, minced
- 1 orange; juiced (save some for garnish)
- 1 medium white onion; diced or minced
- 1 cup cherry tomatos; halved
- 1 tbsp EVOO and enough to drizzle for cooking onions
- 1 tbsp pumpkin seeds; raw and shelled
- 2-3 shakes of black pepper; ground
- 2-3 shakes of red pepper; flakes
- To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)
- Preheat the oven to 400 degrees Fahrenheit
- In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
- In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.
- Remove the onions from the pan when finished and add to the ingredients from step two. Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
- Create a oval pan out of tinfoil to roast the salmon. I used a round cooking pan to help me get the shape formed.
- Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
- Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
- Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
- Time to feast!
xxx – Sarah
PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container. Remember cooked salmon can be kept for about 4 days.