Salmon contains more heart-healthy omega-3 fatty acids than almost any other fish. According to experts at MayoClinic.com, incorporating salmon or other fish into your diet twice per week can help reduce your risk of heart disease, help inflammation, reduce blood pressure and cholesterol levels, support your immune system and sooth the symptoms of arthritis. A 3-oz. salmon fillet contains 175 calories, 19 g of protein and 10.5 g of fat. The quick-cooking fish can be baked, grilled or poached for a simple meal.
Baking
Step 1
Brush your salmon fillet with olive oil and season on both sides. Salmon is very flavorful on its own, but dill, tarragon, ginger and lemon all complement the fish.
Step 2
Preheat your oven to 350 degrees F. Grease a glass baking dish with a light coating of nonfat cooking spray or olive oil to keep the salmon from sticking.
Step 3
Bake the salmon for 15 to 20 minutes, approximately 10 minutes per inch at the thickest portion of the fillet. The fish should be flaky and opaque on the inside but not dry.
Grilling
Step 1
Brush your grill grate with a light coating of olive oil before heating it to medium. Brush the salmon with olive oil and season to taste.
Step 2
Place the salmon fillet skin-side down on the grill, about 4 inches from the coals or electric heat source.
Step 3
Grill the fillet for eight to 12 minutes per inch of thickness, flipping it once halfway through the cooking time. Peel away the skin before serving.
Poaching
Step 1
Place the salmon in a large pan on the stove. Add enough liquid to nearly cover the fish, using a combination of water, white wine and low-fat, low-sodium chicken broth to taste.
Step 2
Bring the liquid to a boil. Reduce to a simmer and flip the salmon fillet with a spatula.
Step 3
Cook for five to seven minutes, or until the center of the thickest part of the fillet is flaky and opaque.
Tips and Warnings
- Select salmon fillets with a deep pink color and a slight sheen. For extra flavor when poaching, add a bouquet of fresh herbs tied with twine to the liquid.
- Do not purchase salmon that has a strong fishy smell.
Things You'll Need
- 3 oz. salmon fillet
- Olive oil
- Basting brush
- Seasoning
- Baking dish
- Grill
- Large pan
- Water, white wine or chicken broth
- Spatula
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