Healthy Ways to Cook Wild Salmon

With so many ways to cook salmon, it’s hard to know where to start with this tasty fish. Here we’ll a discuss the benefits of wild salmon, the difference between wild and farm-raised, as well as some cooking tips. 

With so many ways to cook salmon, it's hard to know where to start with this tasty fish. Here we'll a discuss the benefits of wild salmon, the difference between wild and farm-raised, as well as some cooking tips.

Wild salmon benefits your health

Before you even think of cooking, you’ll want to make sure you select the right type of salmon. Instead of the usual farm-raised salmon, which is a fattier fish, you’ll want to go for the tastier wild salmon option. Wild salmon is not only higher in minerals but also lower in calories and saturated fats. Farm-raised fish are at risk for contamination because they’re raised in such close proximity to one another, but wild salmon is free from this concern. It’s also rich in Omega-3 Fatty Acids, high in B vitamins, selenium and potassium. The variety and amount of nutrients this fish has, helps reduce the risk factors of many diseases. Eating  wild salmon will definitely benefit your health. 

 Wild salmon versus farm-raised 

According to the Environmental Defense Fund, there are many environmental issues associated with farm-raised salmon. They have attributed salmon farms to chemical use and water pollution, and many of these farms treat their water with antibiotics which are then ingested by the fish. They sell these contaminated fish as common practice. In a reassuring juxtaposition, wild salmon swim freely in freshwaters. They eat naturally, free from antibiotics and chemicals. Alaska has an incredible array of wild Pacific salmon: Pink, Coho, Chinook, Coho, and Keta. With so many types of fish available, isn’t it time you try one?

Healthy ways to cook wild salmon

You’ll find that wild salmon doesn’t take as long as farmed salmon to cook. This is because of the fat content (or lack thereof!). As a rule of thumb, the fish will need to cook until the flesh flakes and monitor that internal temperature — do not overcook — nobody likes a dry fish!

Bake it

A simple way to cook salmon is for you to simply pop it straight in the oven at 425 degrees for 20 minutes. It’s that simple!

Marinate it

You could either buy a marinade or make one from scratch. It’s very easy to make one. You’ll want to mix the following ingredients in a plastic Ziploc bag: 

  • 1 Tablespoon of olive oil 
  • 1 Tablespoon of honey 
  • 1 Tablespoon of soy sauce
  • 1 chopped clove of garlic
  • 1 Tablespoon of brown sugar
  • 1 Tablespoon of melted butter

Mix the ingredients well, and then add your salmon fillet. Marinate for 30 minutes. Remove salmon from the bag, and then place salmon on a baking sheet. Place salmon in a preheated oven and bake at 425 degrees for 25 minutes.

Cook in foil

One foolproof method to cook salmon is to create a foil packet. You’ll need to tear off two to three layers of aluminum foil squares and line them up on top of one another. Next, place your salmon in the middle of the foil. Add slices of lemon, sprigs of dill, and a sprinkling of olive oil and sea salt. Tightly wrap the parcel and place it on a baking tray. Place it in the oven and bake at 375 degrees for 20 minutes. You’ll have a tasty salmon dinner that is low in calories and easy to clean up.

Pan-fry the salmon

Pan-frying your salmon is the quickest way to prepare your meal. To pan-fry, simply preheat your frying pan on your stovetop with a splash of olive oil for a couple of minutes. While the oil heats, season your salmon with your seasoning of choice. Garlic powder, sweet paprika, and black pepper are all popular choices. Place the salmon in the pan and fry on each side for seven to eight minutes. Try not to flip the fish more than once, as you don’t want it to be overcooked. It will be firm to the touch, so a simple touch test with a fork should let you know if it flakes easily.

Author: Kristina Marshall

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