Sit. Stay. Cook.

Cook to live. Live to cook.

I love seafood. I love cooking it, I love eating it, I love looking at it all laid out in a fish counter. Seafood can be temperamental, if not treated right. But when you do get it right – and it’s not hard, once you have a little practice under your belt and know some basics – it’s divine.

We pan-sear lots of salmon in our house, because we love salmon, because pan-searing is easy, it’s versatile, and it’s a great way to get stunning results with little effort. You’ll need a good, non-stick skillet, and we’ve found that a cast-iron skillet works the best. So long as you use the minimal amount of oil possible to cook with – cooking spray is perfect to help monitor oil use – you’ll end up with a beautiful, healthful, delicious piece of cooked protein.

To perfectly pan-sear salmon fillets, pre-heat a cast-iron skillet over medium to medium-high heat. Pat the fillets dry and season with a little salt and pepper about 1 minute before they are ready to go in the pan. Spritz a little cooking spray in the skillet and immediately lay the fillets in the pan. Set a timer for 3 minutes, and leave the fillets alone until the timer goes off. After three minutes, flip the fillets over, set at timer for 2 minutes and leave the fish alone again. Remove from the skillet to whatever plate you’re eating on and admire that gorgeous, golden crust.

This will cook your salmon to medium doneness. I prefer mine a little on the less-done than more-done side, so adjust your time by about 30 seconds either way for each level of doneness you prefer.

We usually cook some rice, make some sort of sauce and serve our fillets on the rice with sauce and veggies, like so – Red Curry Salmon with Peppers and Bok Choy:

A meal like this, if you have some Trader Joe’s frozen rice, can take about 15 minutes to put together, from the time you open the fridge to get the salmon, to the time you sit down and take your first, luscious bite. So quick. So easy. So, so mouthwateringly good.

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