Main Course, Seafood

$4 and 15 Minute Baked Salmon (or Trout!)

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

Tools:

  • Baking sheet lined with aluminum foil
  • Brush (either a plastic basting brush or clean paint brush will do – a used paintbrush not so much)

Instructions:

  1. Remove fish from the refrigerator and place skin-side down on the baking sheet.
  2. Preheat oven to 450F.
  3. Coat lightly everything but the skin with avocado oil and then sprinkle with some kosher salt and pepper.
  4. Place the fish in the oven and reset the timer for 10-14 minutes depending on how cooked you like your fish.
  5. 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

  • Trout
  • Catfish
  • Red Snapper

Tips:

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.

Cost:

  • 2/3 lb of wild caught Sockeye salmon ~ $7
  • Avocado oil ~ $0.25

Cost per serving (2 servings) = ~ $3.50

Conclusion:

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!

Salmon & Asparagus

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