This time on Health eCooking, I'm going to show you a couple different ways to cook a very tasty and heart-healthy protein.
Hi, I'm Mitch Prensky, and today we're going to cook salmon. We have a couple different ways of cooking salmon.
Everybody has an oven, and that's one great way to cook salmon. I like to put the salmon in the oven, 375 [degrees] for just about LIKE 7 to 10 minutes or so. Check it as you go; that's one way to do it.
The other way to do it is to get it into a sauté pan, and we'll do that for a couple of minutes on either side.
And a third way, which I think a lot of people don't think of as much, is: If you have a grill at home, or if you have a grill pan, you can very easily get a great charred, barbecued flavor on the salmon. The first thing you want to do is you want to oil up the salmon a little bit. Sprinkle some really good olive oil on here ... then a little bit of kosher salt. And then a little bit of ground black pepper, freshly ground. Then we're just going to take it to our grill pan. Now I have a grill pan here; I've already had it heated up. I am going to add a little bit of cooking spray to the grill pan just so that it doesn't stick (the fish). Now you're just gonna lay your fish on there. And you hear that sizzle? That's what you're looking for. You're looking for the fish to really start cooking. Don't move it; just let it sit for 3 or 4 minutes or so. You're going to flip it to the other side; give it another 3 to 4 minutes, and there you have it ... you have some great grilled salmon.
And another great way to cook fish is to sauté it in a pan. I have a sauté pan here, and that's already hot as well, and I'm going to get a little cooking spray on there. You don't have to use too much. Just place the fish down on the pan; and again you want to hear that sizzle.
All right, so now we have our salmon cooked three ways: baked in the oven, grilled in the grill pan and pan sautéed. And I'm just going to plate you some pan sautéed salmon here. I just want to talk to everybody about fish a little bit. Don't be scared of fish: It's actually, it's very easy to cook; it's very tasty; there's great varieties out there. You'll find that you get a little into your diet, and you want to get some more. Try one of these three methods to cook it. I think you're really going to enjoy it.
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