Salmon - A healthy fish high in Omega 3, without the mercury that other fishes have. The American heart association recommends we eat 2 servings of 3.5 oz / 100gs of salmon a week. Good for brain health, heart health, and generally healthy. We should all be eating plenty of this stuff.
Salmon safe temperature and health benefits.
It's a great fish for both infants and pregnant women alike, if fully cooked. USDA's highly conservative guidelines say 145 °F (62.8 °C) for fish and shellfish. This to ensure that all those parasites are dead.
It's a great fish for both infants and pregnant women alike, if fully cooked. USDA's highly conservative guidelines say 145 °F (62.8 °C) for fish and shellfish. This to ensure that all those parasites are dead.
The temperature you decide to cook to will depend on the quality of your salmon, and your audience. If you are cooking for pregnant women, infants and elderly, maybe err on the side of caution.
Get yourself a cheap digital thermometer for this, and write down these safety temperatures next to your oven / stove.
Try to get your salmon from a sustainably farmed source if you can. Wild salmon is more delicious, but the farmed stuff is better for our planet.
Get yourself a cheap digital thermometer for this, and write down these safety temperatures next to your oven / stove.
Try to get your salmon from a sustainably farmed source if you can. Wild salmon is more delicious, but the farmed stuff is better for our planet.
Salmon is very healthy, and you should eat 7oz / 200g a week (probably at different times).
It's is one of the best source of Omega-3 Fatty Acids - 2.3 / 2.5g per 100g farmed / wild salmon. EPA and DHA have been shown to help with brain and heart health. a good source of Protein : 22–25g protein / 100g - around 9 calories per g of protein. High protein foods make you feel full for longer.
It's also high in various B vitamins and minerals (potassium / selenium).
It also contains the antioxidant Astaxanthin which decreases skin damage, and protects the nervous system and brain from inflammation.
It also contains the antioxidant Astaxanthin which decreases skin damage, and protects the nervous system and brain from inflammation.
Cooking Notes
Here's a simple and delicious recipe for fully cooked salmon, that's inspired by a miso cooked cod fish I had recently. It's flavorful enough to eat by itself, but I like to add a little homemade teriyaki sauce to finish it.
The marinade and teriyaki sauce can be made in bulk, ahead of time and stored in the fridge.
The lazy way I do my salmon is to bake it at 250C / 480F for 10min (or until it reaches your desired temperature). Alternatively, do a quick sear first on a hot cast iron pan before baking.
Drizzle a little teriyaki sauce right before you finish cooking.
As with all my recipes, the below calculator is for an equilibrium brine, where you can dial in how much marinade to use depending on your fish size, and amount of miso to use depending on how salty your miso is (and how salty you like your food). I usually marinate overnight in a small glass container or ziplock bag.
Prep:
1) Mix the marinade together
2) Slather the marinade on the fish, and leave it in the fridge to marinate for at least 30min, up to 2 days. If using a ziplock bag, immerse it in water first to get rid of the air before sealing the bag.
Optional Prep.
3) Simmer the ingredients of your teriyaki sauce in a small sauce pan until it thickens enough to coat the back of a spoon. I store mine in a little jar in the fridge, and add to it occasionally. I consider garlic and ginger to be also essential to the basic flavor of a teriyaki sauce.
4) If using a ziplock bag, encourage the fish to come to temperature before cooking by immersing your bag in some warm (55c / 131f) water for 30-60min. This will drastically reduce your cooking time, leading to juicier fish.
Cooking Method 1:
1) Remove the fish from the fridge, and place it on some aluminium foil / baking paper / silicone baking mat.
2) Bake for 10-15 min at 250C / 480F (or until it reaches desired temperature in the thickest part). Cooking time and temperatures will depend on how thick your fish is (thicker fish = lower temperature). Cooking at a lower temp for longer will result in a more tender / juicer fish.
3) OPTIONAL : At around 7-8 minutes into your baking time, brush a little teriyaki sauce on the fish.
Cooking Method 2:
1) Wipe off the marinade from the fish,
2) Heat up pan, and add a little oil.
3) Dust the fish with a little starch (tapioca / potato / corn) powder
4) Place the fish flesh side down on a hot pan.
5) Let it sear for a few minutes, removing it when a crust forms.
6) Bake for 10-15 min at 150C / 300F (or until it reaches desired temperature in the thickest part). Cooking time will depend on how thick your fish is.
Extra Reading:
https://www.webmd.com/food-recipes/benefits-salmon#1
https://www.webmd.com/vitamins/ai/ingredientmono-1063/astaxanthin
https://www.healthline.com/nutrition/11-benefits-of-salmon
https://www.healthline.com/nutrition/wild-vs-farmed-salmon
https://www.healthline.com/health/salmon-skin
https://www.healthline.com/health/food-nutrition/salmon-and-cholesterol
https://thehealthyfish.com/common-myths-about-farmed-fish/
https://www.johnmuirhealth.com/health-education/health-wellness/pregnancy-breastfeeding/nutritional-needs-during-pregnancy.html
https://www.foodandwine.com/recipes/black-cod-miso
https://hikarimiso.com/recipes/chef-nobu/miso-marinated-black-cod/
https://www.seriouseats.com/recipes/2012/06/miso-glazed-salmon-in-the-toaster-oven-recipe.html
https://norecipes.com/teriyaki-salmon/
https://norecipes.com/best-chicken-teriyaki-recipe/
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