Seared Salmon
After an overindulgent and very long holiday season where a late Thanksgiving just blended into December, many are feeling the need to cut back on their food consumption as well as look to healthier options.
Many make New Year’s resolutions to improve their lifestyle, but it’s often hard to keep them.
Although New Year’s resolutions began with ancient Babylonians and Romans making promises to God to better their behavior in the year to come, it is now primarily found in Western cultures with ties to the practice of Lent and self-sacrifice.
Today, roughly half of the U.S. population claims to make New Year’s resolutions. Improving physical and mental health is at the top of the list of popular resolutions with increased exercise, as well as eating and drinking less being an emphasis. Not only eating less but eating better seems to be a priority for many.
I’m in the “eat everything but in moderation camp,” but sometimes health issues might dictate a change in diet. Avoiding excess sugar is a positive change for anyone and a way to boost your energy because after that sugar rush comes a low swing for both your mind and body.
Eating more protein is a way to boost your energy and metabolism and keep your system running on an even keel. Not just meat and poultry offer high amounts of protein. Many foods such as milk, yogurt and eggs are an excellent source of protein as well as some vegetables and legumes like avocado, black beans, lentils and spinach, and also many nuts and seeds.
Additionally, seafood and fish provide an excellent choice for lean high-quality protein.
A fish of choice for many is salmon. I have had many ask me how I make the seared salmon at the restaurant. I love to use my pre-seasoned Le Creuset cast iron enameled pans, but any well-seasoned cast iron will work well.
I only use skin-on wild-caught salmon, but prefer a fatter fish which produces more flavor. After searing, I remove the skin and the dark gray fat line from the flesh. You can keep the gray layer of fat because it is highest in omega-3 fatty acids, but it has a very strong taste that many do not prefer. I then re-sear the bottom on the fish filet.
Enjoy!
Seared Salmon
Serves 4
INGREDIENTS
4 center-cut skin-on salmon filets
Salt to taste
The Fresh Market Salmon Seasoning
Garlic pepper to taste
8 tablespoons butter, plus more for skillet
2 tablespoon olive oil
8 tablespoons honey
4 tablespoons fresh lemon juice
PREPARATION
Heat a well-seasoned cast pan to medium heat. Preheat oven to 350 degrees.
Pat salmon filets dry and season with salt, garlic pepper, and salmon seasoning. When pan is hot add oil and butter to coat well.
When oil and butter are shimmering add seasoned salmon flesh down to the pan.
Sear the filets until a golden crust forms on the flesh side. Do not turn back and forth, but just lift a corner to peek. Gently turn over filets when ready. Add a pat of butter to the flesh. Drizzle flesh liberally with honey and a squeeze of fresh lemon juice.
Cook a few minutes, depending on the thickness of the filets and desired doneness. Fat will render when ready or flesh will be firm to touch. Place cast-iron pan with filets into the preheated oven until salmon reaches a temperature of 145 degrees to be cooked through. If you are using sushi grade salmon then you may cook to medium or 130 degrees if desired.
Remove pan from oven, remembering the handle will be very hot. Gently remove the skin and fat line if desired. Re-sear the bottom of the salmon over medium heat. Add additional honey, lemon juice and butter to the tops of the filets. Remove from pan and rest a few minutes before serving.