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This is an easy to prepare dish .  The key is having a very fresh piece of salmon, browning it nicely and not overcooking it.

I like to have salmon at least twice a month to get the good Omega 3’s into my body.   This time of year there is no wild salmon in the fish markets.  When it comes to farmed seafood,  it is good to find out exactly where it comes from, what it was fed … and more importantly, what it wasn’t fed! When it’s done responsibly, fish farming — also known as aquaculture — provides high-quality fish, can be environmentally friendly, and can be a crucial way to supplement the supply of wild-caught fish.   Here are some questions to ask your fishmonger.   Whole Foods follows these standards.  You may not get an answer to all these questions but it doesn’t hurt to ask.   Buy the best quality available.

  • What type of water was it grown in.  Was it a closed pool or a “fenced in” environment where the sea/fresh water flows in and out freely. This way it is not swimming in its own waste.
  • No use of antibiotics, added growth hormones and poultry and mammalian by-products in feed.
  • Producers minimize the impacts of fish farming on the environment by protecting sensitive habitats such as mangrove forests and wetlands, monitoring water quality to prevent pollution, and sourcing feed ingredients responsibly.
  • What are the protocols to ensure that farmed seafood is not escaping into the environment and that wildlife around the farm is protected.

2 servings

1 Tb olive oil
12 oz salmon filet skin on cut into 2 pieces (ask for the front end rather than the tail for better flavor)
Celtic Sea Salt
Fresh Pepper
1 Tb fresh lemon juice
1 Tb fresh herbs chopped, choose whatever you have, parsley, dill, thyme

  • Heat a cast iron pan or heavy sauté pan on medium heat.  Sprinkle the bottom with a pinch of salt and heat for 1 minute. Add the oil and heat for 30 seconds, being careful not to let it smoke. This will create a nonstick effect.
  • Add salmon, skin side up.
  • Sauté on medium heat without turning for 3-4 minutes until nicely brown.
  • Using a spatula turn the salmon over.  Cover so the oil doesn’t splatter all over your stove.
  • Check the salmon after 2 minutes to see if it is almost done.  If you want it to be medium rare, it should still be dark orange in the middle. Use a knife to separate a layer gently to look.   It will continue to cook after you remove it from the pan.  I like my salmon medium rare, it is so soft and juicy it melts in your mouth.  If you cook it too much it gets a little dry and slightly tough.  You decide how you like it.  You can always cook it longer if you undercook it but once it is overcooked there is nothing you can do to save it.
  • Serve immediately with lemon juice and fresh dill, thyme or parsley sprinkled on top.

I served it with some sauteed spinach and roast asparagus.  I like to have 70% of my meal vegetables.  I usually make 2 different vegetables at dinner.  When there is more variety  I eat more vegetables.

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