Want a fast, tasty, and nutritious dish? Try Cast Iron Salmon. Frying salmon in cast iron gives a great sear. It keeps moistness and gives the fish a crispy, yummy feel. Simple items we use are olive oil, garlic, and lemon. They highlight the salmon’s original taste, making it a great eating option for any event. Are you cooking for yourself or it’s a family dinner? This Cast Iron Salmon recipe will surely wow everyone. It’s simple to make but offers a huge taste. If easy and wholesome recipes are your thing, then Cast Iron Salmon must be in your list of meals!
What is Cast Iron Salmon?
How To Make Cast Iron Salmon — salmon fillets are seared in a cast iron skillet giving them the crispy exterior and tender, flaky interior.
The natural flavours of the salmon are artfully showcased when seared in a cast iron skillet, yielding that tantalising golden crust. This is the most appropriate method since salmon will cook consistently with cast iron skillets that distribute heat efficiently.
On a side note, the high Retention of Heat on cast iron also makes it perfect to get that nice sear so characteristic of restaurant quality steak which will allow your meat not only to be more juicy but also have bigger flavour concentration. Cast Iron Salmon is an easy but elegant meal for this healthy fish.
Benefits of Cooking Salmon in a Cast Iron Skillet
Cooking salmon with a cast iron skillet has many advantages. One, cast iron is very heavy and metal-y so it holds the heat well enough to ensure that your salmon will cook through but reduces cold spots.
Even cooking is how you get a crisp crust on the outside with inside being soft and flaky. In addition, the high heat capacity of cast iron also means that you can rapidly sear and brown the fish that helps to seal in nutrients as well as flavour.
One is the fact that cast iron can go from stove top to oven, perfect for finishing a salmon off in the oven if you like it well done. Finally, when seasoned properly cast iron does create its own non-stick surface which means requiring little or no oil/butter.
Why Homemade Cast Iron Salmon is a Great Choice
Cooking Cast Iron Salmonathomecan help you to moderate the flavors and other essentials. Switch to fresh, wild-caught salmon rich in omega-3 fatty acids and lower in contaminants than farmed varieties. Even better, when you prepare it yourself, you can try different types of seasonings or sauces (or marinades) that appeal to your taste buds — from a plain lemon-butter sauce to a tangy balsamic glaze.
Plus, making Cast Iron Salmon at home saves money on dining out and it’s a likewise fast cook time that renders itself perfectly well to become an excellent weeknight dinnertime tide over. Cast Iron Salmon is easy, few ingredients and a healthy meal for any time of the day.
Health Benefits of Salmon
This has quickly become a popular finish for both vegan and non-vegan dishes, especially considering the health bonus that salmon is old to promote. Rich in inflammation reducing omega-3 fatty acids that lower blood pressure and improve cholesterol levels, salmon supports heart health. Omega-3 have also been associated with benefits for the brain, promoting cognitive function and reducing age-related declines in brain health.
Salmon is also a good source of protein, which benefits muscle repair and growth as well as overall cellular health. It also offers essential vitamins D and B12 for bone health, immune function, and energy production. Especially vitamin D is important since a lot of people have decreased levels in their blood and salmon one among the natural kinds, how can i say?!
Additionally, salmon is packed with antioxidants particularly antihistamine (the pigment that makes it pink); antioxidants help guard cells from oxidative destruction. This antioxidant is great for skin health, and helps to diminish signs of ageing while imparting a youthful glow. So obviously eating salmon more often will enhance your lifestyle overall… perfect — and what you can count on from a cast iron skillet is that it only makes this already-awesomely-tasting fish even better, so there really are no limits to the health benefits with such pure deliciousness at your local grocery store.
Cast Iron Salmon Recipe
Equipment
- Cast iron skillet (12-inch recommended for even heat distribution)
- Spatula (for flipping the salmon)
- Tongs (for handling the fillets)
- Lemon squeezer (optional, for juicing)
- Paper towels (for patting salmon dry)
- Basting brush (optional, to brush butter over salmon)
Ingredients
- 4 salmon fillets 6 ounces each, skin on or off, depending on preference
- 2 tablespoons olive oil or avocado oil for higher heat
- 1 lemon sliced, for garnish and juice
- 1 tablespoon butter optional for extra flavor
- 3 garlic cloves minced
- Fresh herbs such as thyme or parsley for garnish
- Salt and pepper to taste
- 1 teaspoon smoked paprika optional for extra flavor
- 1 teaspoon dried thyme or any other herbs like rosemary or dill
Instructions
- Salmon Prep: Dry the salmon using paper towels. Apply a mix of salt, pepper, smoked paprika, and dried thyme generously on both sides.
- Warm the Cast Iron Skillet: Position your skillet over medium-high heat. Allow it to warm for around 3-5 minutes till it's sizzling hot.
- Add Oil: Pour 2 tablespoons of olive oil once the skillet is heated, ensuring it coats the entire skillet with a quick swirl.
- Cook the Salmon: Put the salmon in the skillet, skin down if you kept the skin. Use a spatula to gently press, securing that the whole skin touches the skillet. Hold your horses and wait for about 3-5 minutes without disturbing the fillets to achieve a crispy, golden brown skin.
- Turn over the Salmon: Maneuver the salmon adeptly to flip using tongs or a spatula. Incorporate minced garlic and butter (optional) into the skillet. Let it cook for an extra 2-3 minutes while coated with garlic butter until it's cooked to your taste (a 125-130°F internal temperature for medium).
- Lemon Juice & Herbs: Drip some fresh lemon juice over the salmon and dust it with fresh herbs such as thyme or parsley for a kick of flavour.
- Serve: Finally, transfer the salmon to a plate, decorate with lemon and fresh herbs, and serve without delay.
Notes
- For crispy skin: Make sure the skillet is hot before adding the salmon and avoid moving it too soon to get that perfect sear.
- Don’t overcrowd: Cook the salmon in batches if your skillet isn’t large enough. Crowding will lower the heat and prevent proper searing.
Tips for Better Cast Iron Salmon
- Preheat Cast Iron Skillet Preheat cast iron skillet before placing salmon fold side down. Using a hot skillet will get you that beautifully seared, crispy crust on your Cast Iron Salmon.
- Use Skin-On Salmon Fillets: What makes Cast Iron Salmon so Crispy leave the skin on, not only because its super healthy for you but also to help hold this salmon together.
- Pat the Salmon Dry: Blot all the moisture from salmon with paper towel. The trick to searing Cast Iron Salmon is in the dry fish which will keep that beautiful golden crust and crunchy top on your salmon!
- Season Generously: Add salt, pepper or your favourite herbs and spices. This way your Cast Iron Salmon is flavour packed with each mouthful.
- Use High-Quality Oil: Opt for oils with a higher smoke point, such as avocado oil or ghee. They will not smoke and these oils also provide a beautiful crust on your Cast Iron Salmon.
More Tips for Better Cast Iron Salmon
- Sear Skin-Side Down First: Cook for 4-5 minutes on the skin side. This process allows the fat to render and creates a super crispy skin, which results in an ideal Cast Iron Salmon.
- Don’t Overcrowd the Pan: Do not over crowd them so they can cook evenly and without steaming. This way, every piece of Cast Iron Salmon will get golden coated on the outside.
- Drizzle and finish with butter or aromatics: If you want even more flavour, richness and buttery-ness — add a pat of butter (1 tbsp) into the pan or skillet with some garlic + fresh herbs like rosemary/thyme during that last cooking minute.
- Check for Doneness Carefully: I feel that salmon is mainly being cooked to medium-rare, or you could be cooking a little longer as the example we are showing now with like 125-130 F range should give your Cast Iron Salmon tender and juicy.
- Serve Immediately: Cast iron retains heat so you will want to take your Cast Iron Salmon from the skillet immediately — do not overcook. Serve hot with lemon slices or fresh herbs.
Follow these tips to achieve perfectly seared and delicious Cast Iron Salmon For more recipes and cooking inspiration, visit Oooh Delish.
References
Salmon: Nutrition, Health Benefits, and More
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