Simple and Scrumptious Pan-seared Salmon


Difficulty: Easy
Clean-up: Medium
Active Time: 15 min
Total Time: 15 min
Defrost: Overnight in refrigerator

Every once in a while, wild-caught Keta salmon goes on sale at my local supermarket for $1.99 per pound.  The only caveat is that you have to buy the whole fish.  My husband helps me cut it up into manageable chunks, and we freeze the salmon to use for later.  The head, tail, and fins can be used for Chinese fish-head soup.  The rest can be turned into fillets.

This recipe is incredibly simple and adapted from a recipe by America’s Test Kitchen.  When it comes out hot off the pan, the texture beats any salmon you can get at a restaurant. The only part I don’t like about cooking this is touching the raw fish (I’m squeamish!), so I make good use of my tongs.

Ingredients:

  • 2-4 salmon fillets
  • 1 Tbs. oil
  • salt and pepper to taste

Directions:

  1. Lightly season salmon with salt and pepper.

  2. Heat oil in pan until it is smoking.

  3. Place salmon fillets in the pan, flesh side down (skin side up).  Let the fillets fry in the oil for 3-5 min (depending on the thickness of the fillets), until the you can see the meat cooked about half-way through and a crispy brown crust forms on the bottom.

  4. Flip the fillets and fry them skin side down for another 3-4 min.  Aim to take the fish out when the center of the fillet is still slightly translucent.  The heat will continue cooking it even after you take it out of the pan, so that by the time it reaches your plate, it will be tender, moist, and scrumptious!

Season:

  • According to the CUESA Seasonality Chart for Seafood, the peak season for Salmon in California is during the summer months (May to September).  However, I just pick it up whenever it is on sale.  For instance, Lent is a time of year when the supermarkets tend to place a lot of fish on sale.

Sustainability & Health:

  • The Monterey Bay Aquarium’s Seafood Watch has a guide to what kinds of salmon to buy (in general, wild-caught salmon) and avoid (most farmed Atlantic salmon).
  • Salmon is very high in Omega-3 and low in mercury, according to this government guide (scroll down to Appendix 11).

Curry Salad Boat (Variations)


Difficulty: Easy
Clean-up: Medium
Active Time: 30 min
Total Time: 30 min.  Can also be prepared beforehand and chilled.

Here’s another one of my favorite hot-weather recipes. It’s nutritious, tastes great, and looks spectacular, so it is also great for entertaining friends. It also requires minimal cooking skill (mostly chopping) and absolutely no finesse. I use the recipe to recycle leftover meat or substitute whatever protein I have in the fridge or pantry. The recipe is very forgiving. I make this frequently throughout the summer.

Ingredients:

For the Boats:

  • 4 large avocados or 1 small cantaloupe

For the Salad:

  • For meat lovers: 1 lb. boneless cooked chicken or other cooked meat. For vegetarians: 1-2 cans beans or cooked lentils.
  • 2-3 stalks celery, finely minced
  • 2 apples
  • 1 bunch grapes
  • Plain yogurt
  • 1-2 tsp. curry powder
  • Salt
  • Optional (for extra kick):
    • 1/4 small onion, finely minced
    • 1 clove garlic, finely minced

Directions:

  1. Dice meat (if applicable) and apples.  Mince garlic, onion, and celery.  Cut grapes in half if large.

  2. Mix all ingredients in a large bowl.  Add 2-3 large spoonfuls of yogurt to cover the salad. Add curry powder and salt to taste.

  3. To form boats, cut avocados in half or cantaloupe into quarters. Remove seeds. Scoop salad into the boats and serve. Looks spectacular!

Cooking Tips:

  • To choose ripe avocados, find ones that are slightly soft to the touch, but not mushy.
  • To choose ripe cantaloupes, look for a warm color under the gray ridges and press on the “button” on the bottom of the fruit to see if there is some give. You can also hold the cantaloupe in one hand and strike it. The deeper and more resonant the sound, the more juicy it will be.
  • Here’s a good article on how to cook lentils, if you choose to use that as your protein.

Season: