How To Cook Your Wild-Caught Salmon Fillets

2 wild Alaskan salmon fillets (about 5 ounces each) Serves 2

Choose your cooking method

Stovetop

  • Pat the salmon dry with a paper towel; season generously with salt and pepper.

In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the salmon, skin side down, and cook until the skin is browned and crisp, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.

Oven

Heat the oven to 400°F.

  • Pat the salmon dry with a paper towel.

On a sheet pan, rub the salmon all over with 1 to 2 teaspoons oil and season generously with salt and pepper. Roast, skin side down, until the salmon is opaque and flaky, 10 to 12 minutes.

Grill 

  • Pat the salmon dry with a paper towel. Rub the salmon all over with 1 to 2 teaspoons oil and season generously with salt and pepper.

Prepare a medium-hot fire in a grill. Set the salmon, skin side down, on the grill directly over the heat and cook, turning once, until the skin is crisp and the salmon is opaque and flaky, about 5 minutes per side.  

If using the salmon in a salad, atop pasta, or in a taco

Transfer the cooked salmon to a plate to cool slightly. Using a fork, flake the salmon into bite-size pieces, discarding the skin if desired.

 

Nutrition per serving: Calories: 250, Protein: 30g (60% DV), Fiber: 0g (0% DV), Total Fat: 13g (20% DV), Monounsaturated Fat: 8g, Polyunsaturated Fat: 1.5g, Saturated Fat: 2g (10% DV), Cholesterol: 65mg (22% DV), Sodium: 110mg (5% DV), Carbohydrates: 0g (0% DV), Total Sugars: 0g, Added Sugars: 0g (0% DV). Not a significant source of trans fat. Contains: Fish (salmon).

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