Why You Need Salmon—And How to Cook It Like a Pro

Don’t let fish intimidate you. It’s actually easy to make a simple fish dinner at home.

Why You Need Salmon—And How to Cook It Like a Pro

Salmon has long been considered a “superfood,” and for good reason: It’s one of the richest food sources of omega-3 fatty acids, good fats that support healthy cholesterol levels that are already within the normal range.

Salmon’s status as an omega-3 powerhouse—it packs in both DHA and EPA, in varying amounts depending on the type—makes it an ingredient you should serve at home, but the fish’s nutritional value certainly doesn’t end with its good fats. Salmon is packed with high-quality protein and is surprisingly high in vitamin D, a critical nutrient for bone health. The fish also contains several essential amino acids as well as calcium, iron, magnesium, zinc, phosphorous, and vitamins A, B, B6, and E.

Perhaps the best news of all is this versatile seafood is actually easy to make. It requires little preparation—some salt and pepper is all it needs, plus some plant-based oil or a buttery spread to give you even more good fats and great flavor.

Whether you bake, grill, or sauté the fish, you won’t need a lot of time. When cooking individual portion sizes (about six ounces or so), the fish will likely need just eight to 15 minutes of cook time (depending on the cooking method and thickness of the fish). No matter how you cook the fish, you want to bring it to an opaque and flaky state, which you can test with a fork; the fish should give and pull apart easily, rather than chip off into dry pieces.

Ready to make an expert salmon dish at home? Begin with this incredibly simple recipe for Warm Salmon, Avocado, and Orange Salad that comes together in just 20 minutes. It’s a light, low-cal meal that’s teeming with loads of tangy citrus flavor.

Brought to you by I Can't Believe It's Not Butter®

Step #1

First, place three tablespoons of a buttery spread, like I Can’t Believe It’s Not Butter!, in a nonstick skillet over medium-high heat. Cook the salmon fillets for about 10 minutes, turning once, until the sides are lightly browned and the fish begins to flake.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

Keep Reading Show less