Meal Planning Monday: Spiced Broiled Salmon
Hello there! I’ve noticed recently that a lot of friends want to incorporate more seafood in their diet, but are intimidated by the idea of cooking fish. I used to feel the same, mainly because buying fish in Hong Kong means going to the wet market and bringing a whole fish home to descale and gut. Here in New York, I rarely eat whole fish, but regularly buy fish fillets to cook at home.
Among the types of fish available in NYC supermarkets, salmon tends to be the most accessible and generally high in quality. It is a great source of omega-3, vitamin B and potassium. Better yet, it is extremely versatile and quick to cook. Don’t get overwhelmed by the different types of salmon, they will all work for this recipe. I especially like Sockeye for its bright colour and firm texture, but Coho and King salmon are also great choices.
This recipe is one of my recent staple for weeknight dinners. It is extremely quick to put together, and any extra will make a great packed lunch. If you don’t like the idea of fish skin, give salmon skin a chance! Don’t bother descaling salmon skin, since the scale gets crispy once broiled, and loses its fishiness.
- If making kebabs, pick a salmon fillet that’s even in thickness, so you get cubes of even sizes
- Make sure you knife is sharp and cuts through the fish skin cleanly to avoid parts of the skin falling off
- To save even more time, make multiple portions of the spice mix ahead of time. It can be stored in a jar for months
- The spice mix is also great on other lean protein like cod, chicken and turkey
- Salmon is melt-in-your-mouth delicious when the centre is just slightly undercooked. If planning to have extra for the next day, leave the pieces in the oven for an extra 2-3 minutes until cooked through
Spiced Broiled Salmon
Serves 4. Adapted from Bon Appetit.
1 tablespoon chopped fresh oregano
1 tablespoon fresh thyme
2 teaspoons sesame seeds
1 teaspoon ground cumin
1 teaspoon kosher salt
¼ teaspoon crushed red pepper flakes
1-½ pounds skin-on salmon fillet
2 lemons, very thinly sliced
2 tablespoons olive oil
16 bamboo skewers soaked in water for 1 hour (optional)
- Preheat the oven to 450℉. Mix oregano, thyme, sesame seeds, cumin, salt, and red pepper flakes in a small bowl to combine, set spice mixture aside. Line a baking sheet with parchment paper.
- If making kebabs, cut salmon into 1-inch cubes. Thread salmon cubes and folded lemon slices onto 8 pairs of parallel skewers, book-ending with salmon. Arrange onto baking sheet. If making strips, cut salmon into 4 equal pieces. On the baking sheet, arrange a 3-4 pieces of lemon the length of each strip and place salmon on top, skin side up. Brush the tops and sides with olive oil and generously sprinkle the reserved spice mixture on top. Spread evenly with the brush.
- Cook in the oven and cook until fish is opaque, around 5–8 minutes. Turn up the oven to the broil setting, and cook for 2-3 more minutes, until the skin browns and crackles. Remove from the oven and serve immediately.