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Three Salmon Recipes Video - Healthy Cooking Demo

Transcript

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.

Remember: You'll eat better when you bring The Health eCooking Show into your kitchen.

Nutrition Facts

Yield: 4 servings, Portion: 1 fillet
    • Calories: 308
    • Fat: 21g
    • Saturated Fat: 4g
    • Cholesterol: 83mg
    • Sodium: 383mg
    • Carbohydrates: 0g
    • Fiber: 0g
    • Protein: 28g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Three Salmon Recipes Video

Heart Healthy Recipe Diabetes Recipe Gluten Free Recipe
These three easy fish recipes show you how to bake salmon in the oven, grill salmon and pan-fry salmon on the stove. Best of all, these easy fish recipes are low-calorie, heart-healthy and delicious.

Ingredients

    • 4 salmon fillets (5 oz each), skin off
    • 1 Tbsp extra virgin olive oil
    • 1/2 tsp salt
    • 1 tsp black pepper
    • 2 tsp canola oil spray

Preparation

    • Rub both sides of salmon fillets with oil, salt, pepper and sugar.
    • Baked Salmon Preheat oven to 400°. Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.
    • Pan Fried Salmon Coat sauté pan with cooking spray, and place over high heat. Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes. Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.
    • Grilled Salmon Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.
    • If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn't stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.
    • If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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