Thanks to the modern logistics, we have year-round access to a lot of foods used to be seasonal. To name a few, strawberry, blueberry, apple, and salmon, which is either farm-raised or frozen… Even though you could buy salmon from grocers year-round, fresh, and wild caught salmon is still seasonal. In North America, every year between early to mid-June and mid to late August, you could buy fresh and wild caught salmons from Alaska. Particularly in July, price is half of that in June. Wild salmon is a very good source of protein and vitamin D. It also has a lot of omega-3, vitamin b3, b6, b12, selenium, and astaxanthin (a powerful antioxidant).
You could fix salmon in a lot of ways, steam, grill, salmon wellington, teriyaki, fried rice, to name a few. For fresh and wild-caught salmon, I like to pan seared it with the simplest seasonings. Simply sprinkling some salt and ground black pepper and pan sear in olive oil, you would have a very satisfying dish to go with your carbs and veggies.
Pan Seared Salmon 香煎三文鱼
Equipment
- 6 or 10" frying pan
Ingredients
- 6-8 oz fresh wild caught salmon filet
- 0.5-1 tbsp olive oil
- 0.5 tsp ground black pepper
- 0.5 tsp salt
- 0.5-1 tbsp butter (optional)
- 1 clove garlic (optional)
- rosemary leaves (optional)
- cayenne pepper (optional)
Instructions
- Sprinkle the salt onto the salmon filet and rest for 15-20 mins
- Add oil to the pan and turn heat to high
- When the pan becomes hot, place the salmon (meat side first) to the pan. Smash the garlice and put it into the pan
- Turn the heat to medium to high and sear for 2-3 mins
- Flip the salmon filet and sprinkle ground pepper to the filet. Sear the skin side for 3 mins
- Turn heat to low, flip the filet, and add the butter and rosemary leaves.
- Sear both sides at low heat for 2 mins.
- Dust some cayenne pepper if you like spicy flavor.
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