Salmon

Salmon is full of Omega 3 fatty acids and so good for us

In this blog you will find ideas on how to prepare your fresh salmon and recipes for

• Yellow salmon curry 
• Vegetable cream sauce
• Salmon Patties
• Salmon Spread
• Ideas for Smoked Salmon

I also talk about rice and chickpea orzo pasta and coconut milk

In my house there is always salmon in the freezer. We buy the filets and I cut them into portion sizes and freeze them. If you have an air fryer and frozen salmon you will always have a quick, healthy and tasty dinner. 

Which salmon should I buy?

There are two types of salmon we buy in our house: wild and Norwegian farm raised. My husband prefers the wild salmon which is darker in color and has a harder consistency. I prefer farm raised and did quite some reading on the internet. My conclusion was that I can eat farm raised salmon from Norway because it is raised without hormones and antibiotics and is fed a good diet and the facilities do not seem as overcrowded as those in other countries. I tend to believe it because several sources confirmed this, which made me quite happy because now I can enjoy the pale flakey soft filets several times a week.

Air Fryer Salmon

I put the salmon directly from the freezer in the air fryer, just with a little salt, pepper and rubbed with olive oil and then air fry for about 10 to 15 minutes at 390℉. A large and thick piece might need up to 18 minutes to cook to medium-well. The time depends on the thickness of your salmon and how you like it cooked. Do not overcook the salmon or it will get very dry. Even if you like your salmon well done, slightly undercook it because the cooking process will continue after you take it out.

Baking Salmon

Whenever I have fresh salmon filets or they are thawed, I put them in the oven to  bake or I pan fry them. As with the frozen salmon I rub the pieces with olive oil and season with salt and pepper. Baking time again varies depending on the thickness of your salmon, how you like it cooked and your oven. For me about 15-18 minutes at 400℉ works best.

Pan Frying Salmon

Pan frying salmon will result in a tasty crunchy crust. I use 2 tablespoons of avocado oil in my cast iron pan and fry the salmon over medium heat for maybe 2 minutes each side, again depending on the thickness. I like it when the salmon is slightly undercooked. It also keeps on cooking after you take it out of the pan. 

Salmon in Yellow Curry Sauce

Ingredients:

• 1 lb salmon cut into 1” cubes, seasoned with salt and pepper
• 1 medium onion, diced
• 2 Tbsp extra virgin olive oil
• 2 garlic cloves, crushed
• 1 tsp ginger, grated
• 1 Tbsp yellow curry powder
• 2 cups coconut milk
• Juice of 1 lime
• ¼ tsp red pepper flakes (optional)
• Salt and pepper to taste
• Cilantro, chopped to sprinkle

Directions:

In a frying pan saute the onions until translucent, stir in the garlic and curry powder and saute for about 30 seconds. Add the coconut milk, then the lime juice, ginger and pepper flakes. Reduce heat to a simmer and let cook for about 5 minutes then season with salt and pepper. Stir well and add the salmon pieces and cover. Let simmer for about 5 minutes, then check for the doneness of the salmon very carefully. As it cooks it tends to fall apart if stirred. When done, re-check and add more lime juice, salt and/or pepper if desired. Serve over rice or chickpea orzo and sprinkle with cilantro.

Variation:

This dish is also perfect for adding more vegetables to your diet. You can add anything like bell peppers, spinach, kale, zucchini, squash or even pumpkin. Chop or dice the vegetables and add them with the coconut milk. If you add pumpkin or sweet potato, dice them rather small so they will cook through.

Coconut milk:

You can add canned coconut milk, which will make the sauce creamier than coconut milk from a carton. I personally prefer unsweetened coconut milk from a carton because the fat content is considerably less than in the canned version.

Rice and chickpea orzo:

I am personally not a big fan of rice, although my Cuban family obviously eats it in abundance, since Cuban food centers around rice and beans. If I eat rice I try to eat brown and/or wild rice. The health benefits and impacts of any rice is not quite clear. It contains nutrients and, especially in the case of brown and wild rice, a lot of fiber. 

I have always preferred orzo pasta to rice, but do not want to eat pasta made with refined flour.  I was very excited when I found chickpea/red lentil orzo pasta at Trader Joe’s, only to find it discontinued after a while. Unfortunately, I have not been able to find chickpea orzo in any of the grocery stores I go to, but after searching the internet I now order the Banza brand online (Amazon) and I buy them in bulk. For me it tastes a lot smoother than brown rice and with a creamy sauce or even Cuban beans it is super delicious. If you have never had it you should definitely try it. It also makes great salads with vegetables and feta cheese.

Salmon with Vegetable Cream Sauce

I love cream sauces. Growing up in Germany, cream sauces were on the menu for any meat or fish dishes in my grandmother’s house several times a week. Of course, the original recipes are made with butter and heavy cream and that is not on my menu any longer, but with a few alterations, these sauces can actually be super healthy and still very tasty.

The following sauce I make in different varieties and add different ingredients as I have them available. The recipe below is one of my family’s favorite combinations:

Preparation time is about 20 minutes, cooking time about 15-20 minutes.

This recipe yields about 4 to 6 portions

Ingredients for the sauce:

• ¼ cup olive oil
• 1 medium onion, diced
• 1 container fresh mushrooms, sliced
• 1 small red bell pepper, finely diced
• 1 cup spinach, chopped
• 2 cups coconut milk
• ¼ tsp red pepper flakes (optional)
• Salt and pepper to taste

Directions:

In a large frying pan, heat the olive oil and add the mushrooms. Fry on one side for about a minute, then turn them and fry on the other side (do not add salt and pepper) until they are lightly browned. You might have to do 2 or 3 batches. Remove them from the pan and add the onions, more olive oil if needed. Add garlic and stir well, then add the coconut milk, followed by the rest of the vegetables you will use except the spinach. Cover and simmer on low heat until the vegetables have the desired consistency (about 2 to 5 minutes). Add the chopped spinach and season with salt and pepper.

Serve with salmon over brown rice or chickpea pasta.

What to do with leftover salmon

Salmon is not great for re-heating since it will dry out when heated too much or often. Nevertheless, there are great ways to use leftover salmon. 

Salmon Patties

These patties are great with a sauce and vegetables or simply on a sandwich with fresh baby spinach and a sauce of your choice or simply with mayo and/or mustard. These can also be easily reheated.

Ingredients:

• 1 ½ to 2 cups of leftover salmon
• 1 cup of dried or fresh breadcrumbs
• 1 organic egg
• 2 Tbsp home-made or good avocado mayo
• ¼ cup chopped cilantro
• Salt and pepper to taste
• ¼ cup avocado oil, divided

Directions:

In a bowl flake the salmon. Add the other ingredients, mix well and season to your taste. With wet hands (to avoid sticking) form about 8 small patties. Heat half of the avocado oil in a frying pan and pan fry 4 patties until golden brown on both sides. Repeat with the other 4 patties.

Salmon Spread

This spread makes great sandwiches with toasted sourdough bread with slices of avocado, chopped spinach and your favorite sauce. 

Ingredients:

• 1 ½ to 2 cups salmon
• 1 can of chickpeas, smashed
• ¼ – ½ cup of home-made mayo or good store-bought avocado mayo
• Juice of 1 lime
• 2 Tbsp olive oil
• ¼ cup cilantro, chopped
• Salt and pepper to taste

You can also add finely diced red or orange bell pepper for a bit of a crunch.

Directions:

Mix all ingredients in a bowl and start adding the mayo, lime juice and olive oil. If it is too dry add more mayo. Season with salt and pepper to taste and add more lime juice or olive oil to taste.

Smoked Salmon

Smoked salmon on sourdough bread with avocado spread or just by itself with a poached or steam fried egg is a tasty meal, but smoked salmon contains a lot of salt. I like to eat it, but sparingly. 

For a healthy breakfast, scramble 2 eggs seasoned with salt and pepper, add some greens of your choice and a few organic grape tomatoes. Together with 2 slices of smoked salmon and a slice of sourdough bread or a whole grain roll it makes for a great start of any day.

Happy cooking 🙂

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