Introduction: PAN SEARED WILD ALASKAN SOCKEYE SALMON
Wild Alaskan Sockeye Salmon is one of the healthies fish you can eat. It is full of important nutrients and Omega 3s, and this is one of the easiesst recipes to make that you will ever find!
Teachers! Did you use this instructable in your classroom?
Add a Teacher Note to share how you incorporated it into your lesson.
Step 1: INGREDIENTS
FOR 1 SERVING:
- 1 TBS Coconut Oil
- 1 8 ounce Fillet of Wild Alaskan Sockeye Salmon, skin on
- Old Bay Seafood Seasoning
OPTIONAL DIPPING SAUCE:
- 1 tsp Wasabi Paste
- 1 TBS Low Sodium Soy Sauce
Step 2: DIRECTIONS:
- Place a non-stick skillet on the stove, add the 1 TBS of Coconut Oil and heat over high heat until HOT.
- *While the oil is heating, rinse the salmon and pat dry; then sprinkle a liberal amount of Old Bay Seasoning over each side of the fillet, pressing it into the fish as you do so.
- **When the oil is hot swirl it around the pan to obtain an even, thin, film of oil, then place the fillet into the pan skin side down; turn the heat down to medium low and do not touch the fish for 7 minutes; by then the fillet should be well-browned around the edges.
- Carefully flip the fillet over and continue to cook for an additional 3 minutes; then remove it to a serving plate.
NOTE: If you wish to serve the Salmon with the Wasabi Soy dipping sauce, you can prepare the sauce while the fillet is cooking.
Squeeze 1 teaspoon of Wasabi Paste into a small dish. Add 1 TBS of Low Sodium Soy Sauce and thoroughly blend the two ingredients. You can either serve this sauce along side the Salmon (for dipping), or pour it over the fillet.
*I find that when I cook with Old Bay Seafood Seasoning (which I often also use on shrimp, chicken and pork), I do not have to add any additional salt or pepper. You may decide otherwise.
**Don't worry about cooking the Salmon with the skin on. After cooking the fish skin-side down for 7 minutes, then flipping it over for another 3 minutes you will quickly discover that all you need is a fork to separate flakes of fish from the skin as you devour it!
Step 3: NUTRITION
Serve this dish with a side of your choice; a nice summer salad or perhaps a colorful vegetable, I just happened to have some leftover carrots and peas to go with my dinner tonight!
8 ounces of raw Wild Alaskan Sockeye Salmon contains an estimated 344 calories, 0 carbs, and 48 grams of protein. 1 TBS of Coconut Oil has 120 calories, but no carbs. Since there is still a small amount of oil left in the pan after I have completely cooked the salmon, I believe that the cooked fillet has an estimated 404 calories.
1 teaspoon of Wasabi Paste contains about 5 calories (+maybe 1 gram of carbs), and 1 TBS of Low-Sodium Soy Sauce has about 15 calories (and 0 carbs)