There are many different ways that people prepare salmon depending on their personal preferences.
Some prefer it cooked rare or medium done while others would rather have it well done.
But regardless of how you want to serve it up, there’s no denying the fact that this tasty white fish has been around for thousands of years.
It was first discovered by Native Americans who were able to catch them in large quantities because they lived off the abundant supply of fresh water in Alaska.
What Are The Ingredients In An Italian Salmon Recipe?
The most common ingredient in an Italian salmon recipe is olive oil, which adds flavor and helps keep your food moist.
You can also add other seasonings like basil, thyme, oregano, rosemary, parsley, and even chives.
Other than these basic ingredients, there are several recipes out there that use more exotic herbs such as bay leaves, fennel seeds, and cilantro.
These flavors will give your dish a unique taste.
If you’re looking for something different, try using some wild caught Alaskan salmon instead.
This type of salmon contains higher levels of Omega 3 fatty acids than normal salmon so you should be good to go when making any kind of Italian salmon recipe!
- 1 whole lemon
- 4 cloves garlic (peeled)
- ½ cup extra virgin olive oil
- Salt & pepper to taste
These are the only real basic ingredients you need for an Italian salmon recipe.
How Do You Make Italian Salmon?
Italian salmon recipes usually call for either wild Alaskan salmon or farm raised Atlantic salmon.
The latter is preferred as it tends to be milder than its wild counterpart.
But if you don’t feel like buying fish you can always use frozen fillets from your local supermarket instead.
The most important step in any Italian salmon recipe is to season the fish thoroughly before cooking.
This will ensure that all the flavors get fully absorbed into the meat so that you end up with juicy and flavorful pieces of fish.
You need to start preparing at least one day ahead of time when making this dish.
First, clean the fish using cold running water.
Then rinse it under hot water until all traces of blood are removed.
Next, pat dry with paper towels and set aside to air dry.
This is also where you should take care to remove any bones before proceeding further.
You can easily identify these pesky little critters thanks to their protruding ends which tend to stick out from underneath the skin.
Now you’re ready to go! Start by preheating your oven to 350 degrees Fahrenheit (180 C).
Once the heat is ready place the salmon filets onto a baking sheet lined with parchment paper or aluminum foil.
Make sure each piece of fish is laid flat so that they are not touching one another.
Next, rub some olive oil over the top of the fish, then sprinkle some salt and pepper on each side.
Now turn down the temperature to 300 degrees Fahrenheit (150 C) and bake the fish for about 15 minutes per pound (0.5 kg), or till the flesh starts turning opaque.
To test whether the fish is done enough, insert a knife between two bones and push it towards the center of the fish.
If it feels firm but yields slightly to pressure, the fish is perfectly prepared.
If you’d rather have the fish more tender, cover it with tin foil and let it steam for 5 minutes before checking again.
When the fish is almost done, squeeze half a lime juice on both sides and add 1 tablespoon of chopped parsley leaves to the baking tray.
Once everything is properly mixed, pour 2 tablespoons of extra virgin olive oil on top of the fish.
Bake it for another five minutes before removing from the oven and serving immediately.
Serve this delicious salmon dish with rice pilaf and green beans.
What Is The Best Way To Cook Salmon?
Salmon is an excellent source of protein and omega 3 fatty acids which can help improve your heart health as well as reduce inflammation throughout the body.
But like most other foods, cooking methods will affect the overall quality of your meal.
Here are some tips on how to choose the right method of preparation:
- Grilling – This is one of the simplest methods to cook seafood because all you need is a grill pan.
- Just season the fillet with salt and pepper before placing it directly over the heat source.
- Broiling – Broiled food is usually charred on the outside but still moist inside.
- The broiler is ideal if you want to get the perfect sear on your salmon without having to go through too much effort.
- Pan frying – Pan fried salmon is another great option when you don’t want to spend too long preparing dinner.
- You can simply toss the seasoned fillets into hot oil until golden brown and then drain any excess moisture from the surface before serving.
- Baking – Baking your salmon involves putting the fillet onto a baking tray lined with parchment paper or foil and covering it with aluminum foil.
- Then bake at 350 degrees Fahrenheit (180 Celsius) for about 10 minutes per inch thickness of the fish.
- Remove the foil during the last 5 minutes so that the skin crisps up nicely.
You also have the choice of using a marinade in order to enhance its flavor.
Marinades contain acidic ingredients such as vinegar, citrus juices, soy sauce, and wine.
They work best when applied after the fish is prepped.
Marinated salmon is especially good served cold with salad greens or rice pilaf.
What Is The Nutritional Value Of Salmon?
Salmon is an excellent source of protein, vitamins, minerals, omega fatty acids, and antioxidants.
In addition to being rich in nutrients, salmon also contains high levels of vitamin D which helps boost your immune system and keep bones strong.
As far as calories go, one ounce (30 grams) of raw salmon provides about 70 calories.
However, cooking can reduce its calorie count significantly.
For example, if you eat two ounces (about 60 grams) of grilled salmon, its total caloric content will drop down to only 42 calories.
Although most people choose to consume salmon steaks instead of fillets due to their higher fat content, both types of salmon contain similar amounts of cholesterol.
One 4-ounce serving (113 grams) of wild Alaskan salmon contains approximately 170 milligrams of cholesterol while a 3-ounce portion (85 grams) of farm raised salmon contains 150 mg of cholesterol.
In comparison to other types of seafood like shrimp, scallops, and lobster, salmon offers significant health advantages.
This includes lower risk of heart disease, cancer, diabetes, dementia, and stroke.
Because of these health benefits, some experts recommend adding more servings of salmon into your daily diet.
The World Health Organization recommends consuming at least 2.5 ounces (71 grams) per week.
And since salmon is so versatile, you could easily make an entire meal out of it!
What Are The Benefits Of Eating Salmon?
Salmon is rich in nutrients such as omega 3 fatty acids which help improve your overall health.
These fats can lower cholesterol levels as well as reduce inflammation throughout the body.
And when combined with other foods like walnuts, almonds, avocados, or flaxseed, these beneficial fats will be even more effective at reducing your risk of heart disease.
The American Heart Association recommends consuming 2 servings per week of oily fish like salmon due to its high content of essential vitamins B12 and D3 along with protein.
And if you choose to add some spinach leaves, you can also get a boost of iron from this superfood vegetable.
Another benefit of adding salmon into your diet is that it contains tryptophan which helps promote sleepiness during the day.
This amino acid can actually increase serotonin production in your brain which makes you feel happier and calmer.
Lastly, one serving (4 ounces) of raw wild caught Alaskan sockeye provides almost 100% of the recommended daily allowance of vitamin C.
In addition, another study showed that adults who ate two servings of salmon every week had better physical functioning than those who didn’t consume any seafood.
How Often Should You Eat Salmon?
Most experts agree that we can consume about 10 ounces (about 280 grams) of fatty seafood per week without any negative health effects.
But if you like your food with a little more flavor, go ahead and add another ounce every couple weeks so long as you don’t exceed 15 ounces per month.
So what exactly is an ounce of salmon? Well, it depends on where you live.
If you’re living in Europe, you should be getting about 6 ounces daily.
In North America, however, you might need to adjust those numbers upward slightly since most commercial salmon comes from farms.
Regardless of where you live, though, you shouldn’t let your choices dictate what kind of meat you get.
So when buying fish at the grocery store, choose one over the other based on its nutritional value instead of its appearance.
The best types of salmon
- Atlantic farmed salmon – This type of salmon contains lower levels of mercury than wild-caught salmon due to stricter regulations and farming practices.
- Farmed Atlantic salmon also provides higher amounts of omega 3 fats which help improve heart health.
- Pacific wild caught salmon – While these contain high levels of mercury, they still offer plenty of nutrients including Vitamin D which helps support bone growth and calcium metabolism.
- Alaskan sockeye – Wild Alaskan sockeye is considered among the highest quality species of salmon.
- Its rich red color is due to a natural pigment called astaxanthin found only in salmon.
- The high level of astaxanthin makes it a great source of antioxidants.
If you want to make sure you’re consuming enough protein, try adding 1 tablespoon of ground flaxseed into each meal.
Flaxseeds provide 8 grams of protein per serving, making them perfect for vegetarians looking to increase their intake of plant-based proteins.
What Are Some Other Healthy Fish To Eat?
The most popular type of fish is tilapia but if you don’t mind eating something from another species, then cod is also an excellent choice.
If you’re looking for more exotic options, then barramundi, snapper, or grouper may be right up your alley.
And if you’re willing to spend a little extra money, then you can try flying fish which are packed full of omega 3 fatty acids.
You can find these delicious fish at any grocery store near wherever you live and once you get your hands on one, all you need to do is grill, bake, broil, fry, steam, poach, smoke, or even make sushi out of it!
What Are Some Other Recipes You Like To Cook?
If you’re looking for more recipes, check out these delicious salmon dishes:
- Seared Salmon With Lemon Caper Sauce Recipe
- Grilled Salmon Salad Recipe
- Lemon Dill Grilled Salmon Recipe
- Crispy Pan Roasted Salmon Recipe
- Balsamic Glazed Salmon Recipe
- Salmon and Asparagus Pasta Recipe
- Herbed Crusted Salmon Recipe
- Crab Rangoon Fish Sticks Recipe
- Spicy Thai Tuna Roll Up Sandwich Recipe
And if you’re not sure what kind of fish is best for you, check out our list of healthiest fish to eat!
What Are Some Of Your Favorite Foods?
Italians love food.
So do I! When we eat out at restaurants here in Italy, my wife and I always order our meals based on what is available.
I can never go wrong when ordering pasta, but if she wants something else then that’s fine too.
We also enjoy going to bakeries where they make all kinds of delicious breads, desserts, pastries, etc.
If we don’t get enough carbs after eating pizza, pasta, and bread, I usually end up buying sweets from the bakery counter as a consolation prize.
What Are Some Of Your Hobbies?
In addition to being one of the most popular seafoods consumed today, salmon is also an excellent source of omega 3 fatty acids which help improve heart health.
Other than that, it contains more protein than beef, chicken, pork, and other meats so it can be considered as a very good source of high quality nutrition.
And since it doesn’t contain any cholesterol, it’s even better than red meat when it comes to lowering blood pressure.
So if you like to keep fit, eat healthier meals, and enjoy delicious food at the same time, then there’s nothing stopping you from trying out this amazing dish!
- 1 ½ pounds salmon left whole or cut into 6 pieces
- 1 pint grape tomatoes cut in half
- 3 Tablespoons olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 4 cloves garlic fresh minced
- 12 large basil leaves fresh chopped
- Preheat the oven to 400°F and line a baking sheet with parchment paper or foil.
- Place the salmon filet or filet pieces on the prepared sheet pan and surround with halved tomatoes.
- Drizzle olive oil over the salmon and tomatoes and season with salt and pepper.
- Sprinkle the minced garlic over the salmon and tomatoes and roast in a preheated oven until the salmon reaches an internal temperature of 145°F. Cooking time for pre-portioned salmon filets should be around 15-20 minutes, and cooking time for one large salmon filet should be closer to 20-25 minutes.
- Serve salmon with roasted tomatoes and fresh basil on top of a spring salad mix or alongside rice or pasta.