Salmon sounds intimidating. It’s often only eaten for special occasions. Let’s change that. For less than $5 plate, time to add a headliner to your weekly menu and increase your Omega 3 intake!
Ingredients (2 servings):
- 2/3 lb of the salmon of your choice cut into two 1/3 lb fillets – opt for fresh, wild caught whenever possible!
- Kosher salt
- Black pepper
- Any other spices you like! Make the dish your own!
- Avocado oil – Why Avocado oil? See note on oil smoke points in Apartment Chef Tips
- Baking sheet lined with aluminum foil
- Brush (either a plastic basting brush or clean paint brush will do – a used paintbrush not so much)
- Remove fish from the refrigerator and place skin-side down on the baking sheet.
- Preheat oven to 450F.
- Coat lightly everything but the skin with avocado oil and then sprinkle with some kosher salt and pepper.
- Place the fish in the oven and reset the timer for 10-14 minutes depending on how cooked you like your fish.
- Remove skin from fish using a spatula, plate the food and enjoy!
Total time = 15 minutes (3 minutes of prep time, 12 minutes cook time)
This recipe can be modified for any similar fillet. Feel free to apply it to the following
- Red Snapper
Step 4 – Adjust the timing based on the fish you get. If the filet is long and thin, aim for somewhere in the 8-10 minute range. If the filet is short and thick, you’re looking at 13-14 minutes. Remember undercooked fish is still really good, overcooked fish is dry. One method for know whether the fish is done is to take a fork to one corner of the filet, and if the fish flakes off in sheets than it is cooked. Experiment with timing and after 3-4 tries you’ll have it down!
Step 5 – The spatula will slide right in between the fish skin and meat like a knife through butter. Hold the tray using a hot pad with one hand and separate the fish from the skin using a spatula with the other. Don’t fret, it’s surprisingly easy and you’ll look like a professional.
- 2/3 lb of wild caught Sockeye salmon ~ $7
- Avocado oil ~ $0.25
Cost per serving (2 servings) = ~ $3.50
I hope you find this recipe as inspiring as I did when I was getting my start cooking! A delicious meal for a fraction of the cost of a restaurant with the reward of the sense of accomplishment of creating something awesome that you can share. For the cost of a couple bucks and 15 minutes of your time, it doesn’t get any better than that!
As always, make informed food decisions. Know your ingredients, know your costs!