This is my favourite way to have salmon, not only because it’s quick and easy (under 10 minutes with nothing but a bit of seasoning) but also for it's flavouring and texture. Charred and crispy on the outside but buttery soft in the middle and falls apart with a fork. The next day it’s perfect flaked over salads.
Total time to make : 10 minutes Time to prep : 5 minutes
Ingredients
Salmon fillet (~120g each)
1/2 tbsp olive oil per fillet
Salt and pepper, to season
Method
Remove salmon fillets from the fridge 30 minutes before cooking
Preheat a non-stick fry pan over a high heat
Pat the salmon fillets dry with a kitchen towel to remove excess moisture, then season well with salt and pepper
When the pat is hot, add in 1/2 tbsp olive oil per fillet
Once the oil has warmed, place each fillet in skin side down (it should sizzle)
Cook for 4 minutes on the skin side, 1 minute on each side and then 2 minutes on the top over a high heat
Remove from the heat and keep warm wrapped in tin foil until ready to serve
Nutritional Information
(per 120g fillet serving) - will vary depending on whether your salmon is wild caught vs. farmed with farmed having a higher fat content
240 calories
14g fat, 0g carbs, 27g protein
Good to know:
You can bulk buy salmon fillets and keep them stored in the freezer until you're ready to use them defrost overnight in the fridge (M&S do bags of 10)
Leave extra cooked salmon fillets to cool then store in an airtight container for up to 3 days in the fridge
Salmon skin is safe to eat, I eat mine when hot but remove the skin if I'm eating the salmon cold the next day. Personal preference
Please buy responsibly sourced fish and where possible, wild caught salmon
