Salmon is a hearty fish that is both light on the palate and good for you. It is full of protein and omega-3 fatty acids and serves as a good source of calcium. Salmon can be cooked in numerous ways, from grilling to frying to baking. Salmon comes wild, farmed, smoked or canned. Each variety, as well as each type, of salmon has its own nutritional value. Salmon can be served as a main course for lunch or dinner and can be paired with a variety of side dishes, including salads, rice or vegetables, for a healthy meal.
Step 1
Select your salmon. Decide between wild-caught or farm-raised. Look for salmon that does not smell, and is firm to the touch with a deep pink-red color. Different types of salmon have slightly different hues of red or pink. Have the fish either skinned or scaled.
Step 2
Preheat your oven to 400 degrees Fahrenheit.
Step 3
Prepare the stuffing. You can stuff the salmon with your favorite ingredients. For example, you can make a stuffing out of rice, breadcrumbs, cornbread or regular bread and supplement it with vegetables or fruit. Alternatively, you can stuff the salmon with other seafood items, such as crab, lobster or scallops. Your salmon stuffing can be simply a few ingredients tucked in between the fillets.
Step 4
Prepare the salmon fillet(s). You can either use one 14 oz. fillet or two 7 oz. fillets. If you are using one 14 oz. fillet, slice it lengthwise in half.
Step 5
Sprinkle your work area with olive oil and seasonings.
Step 6
Arrange the fillets skin-side-down onto the work area. Season both fillets with the olive oil and seasonings.
Step 7
Lay the stuffing on top of one salmon fillet.
Step 8
Arrange the second fillet on top of the first and close the stuffing in; you can use string to tie the salmon fillets together or insert toothpicks through the fish to hold it together.
Step 9
Drizzle olive oil over the top.
Step 10
Bake the stuffed salmon in the preheated oven on either an oiled baking sheet or loosely wrapped in foil. Cook for 10 minutes.
Step 11
Test the fish with a fork. If it flakes easily, it is done. Using a meat thermometer, the salmon is done when the temperature is 140 degrees Fahrenheit.
Step 12
Let the salmon rest for 5 minutes.
Tips and Warnings
- Wild salmon is higher in protein than farm-raised salmon.
- Salmon should not have an overly fishy smell. Farm-raised salmon can contain environmental pollutants not safe for consumption in large quantities.
Things You'll Need
- Salmon
- Stuffing
- Seasonings
- Olive oil
- Foil
- Baking sheet
- String or toothpicks
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