I recently tried, for the first time, to prepare salmon. Reading up on the omegas, I had learned that this pink-fleshed fish is perfect to eat when you want to increase the number of omega 3s in your diet. I searched for a recipe that would not require any frying as I wanted to avoid trans fats as well as more omega 6s in my meal. Deciding on baked fish, I marinated it in virgin pressed olive oil mixed with garlic, basil, parsley, salt and pepper, and lemon juice. The herbs allowed me to use less salt, and add a wonderful flavour to the dish. I enjoy using fresh herbs but, if they are unavailable, the dried ones work just as well. When making this dish, I have used both fresh and dried herbs. And either way, the fish tastes delicious.
4 wild salmon fillets (the wild fillets are better as they have more omega 3s than the ones from fish factories)
2 cloves of garlic,crushed
Virgin pressed olive oil (I used about 6 tablespoons)
A large handful fresh chopped basil (you can also use about 1 tablespoon dried basil)
1 teaspoon salt
1 teaspoon ground black pepper (I used a little less as my children do not enjoy pepper)
1 tablespoon lemon juice
1 tablespoon fresh chopped parsley (or a teaspoon dried parsley)
1. In a medium glass bowl mix the crushed garlic, olive oil, salt, pepper, lemon juice, parsley and basil. Lay the salmon fillets out in a baking dish and cover with the mixture. Let the fish marinade in the oil for about an hour in the fridge, turning occasionally.
2. Preheat oven to 180 degrees C (375 degrees F).
3. Place the salmon in the oven and bake for 20-25 minutes, or until fish flakes easily with a fork.
I served the baked salmon with corn as it was season, some roasted vegetables, and a large salad. Leftovers? I enjoy these the next day for my lunch: I break the fish up into bite-sized pieces and add it to my salad. Yummy!
Do you eat salmon? How do you prepare it?
© Colline Kook-Chun, 2012