Perfectly baked salmon

Since turning the ripe old age of fifty I’ve been monitoring my health a little more. You’ll recall the posts on the birthday gift from the Australian Government and the follow up on my colonoscopy. Tonight I want to share with you how I make perfectly baked salmon.

Sunday dinner. Baked salmon with kale salad yoghurt instant noodles.
Sunday dinner. Baked salmon with kale salad yoghurt instant noodles.

Given a need to keep everything in good shape I reexamined my eating habits and thought rather than the low carbohydrate high fat diet, given my age, I should look at reducing my saturated fat intake and try to keep sugar to moderate levels. That meant a reassessment of how much red meat I ate. I’ve basically reduced the amount of beef, lamb and pork to occasional ingestion and I treat those occasions as special. The mainstay protein of my diet at the moment has been skinless chicken and fresh Atlantic salmon (from the clean waters around Tasmania).

I used to cook my salmon in a frying pan with a lid on for five minutes and it would give me perfect results albeit a little smoky. I used to use grape seed oil to stop the skin from sticking to the bottom of the frying pan. It also meant I would have lovely crisp skin. In an effort to further reduce the amount of oil, I’ve turned to baking my salmon. I have a small bench top toaster/oven which is perfect for cooking small sized fillets of fresh salmon.

To achieve perfectly baked salmon I heat the oven to 200 °C (392 °F) and then on baking paper I place the salmon and add a little salt and pepper and anything else I may want to season the salmon with, e.g., chilli flakes or dried mixed herbs. If you like you could rub in a small amount of olive oil but it really isn’t necessary. I then place the salmon in the oven for 12 minutes (I use a timer so I don’t get it wrong).

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After 12 minutes I turn off the oven and open the door. I then let the salmon rest for 5 minutes and don’t do anything with it. After 5 minutes it’s cool enough to pick up with your fingers and to be placed/arranged on a plate. At this stage it can also be flaked apart if you wish to add it to pasta or rice.

I’ve added some photographs of my baked salmon meals including a few time-lapse videos of me consuming these perfectly baked salmon dishes.

If you click on a photograph it will open up a short YouTube video.

This is a photograph of Monday dinner. Baked salmon, sweet corn and wasabi aioli avocado.
Monday dinner. Baked salmon, sweet corn and wasabi aioli avocado.
This is a photograph of Tuesday dinner. Salmon and noodles.
Tuesday dinner. Salmon and noodles.
This is a photograph of Monday dinner. Watch me eat baked salmon with quinoa kale coleslaw with walnuts, coconut and sesame seeds.
Monday dinner. Watch me eat baked salmon with quinoa kale coleslaw with walnuts, coconut and sesame seeds.
This is a photograph of Baked salmon with sweet potato chips, quinoa rice and kale coleslaw
Baked salmon with sweet potato chips, quinoa rice and kale coleslaw

 Do you have a way to make perfectly baked salmon?

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