Protein Rich Ingredient - Salmon

Theme for this week's blogging marathon is cooking with a protein rich ingredient and I chose salmon. Starting today, I will post 3 protein rich salmon recipes. The first in the series is pan seared tandoori salmon. The other two are salmon patties and salmon farfalle pasta.

Why Salmon

Salmon is a good source of nutrients; vitamins, proteins and minerals. Though it is nutrient rich, salmon gets most of the attention because of it's omega 3 fatty acids. Omega 3 fatty acids are essential fatty acids that our body can not produced and has to come through food. These fatty acids are good for heart, hence making salmon one of the healthiest fishes and a superfood.

How to cook Salmon

Salmon is easy to cook. Cook salmon on stove top, bake in the oven or even on a grill. Of all the methods, pan searing on a stove top is by far the most easiest and fastest way to cook salmon. Season salmon with spices and sear it on a hot pan for couple of minutes on each side. Mind you, cooking time of salmon varies on the thickness of the fillet.

Season salmon with salt, pepper, chili powder and cook it in a pan as I did here with grilled salmon or use a spice mix to season salmon. Some of the spices mixes I use are tandoori masala and creole seasoning.

How to Serve Pan Seared Salmon

I personally prefer pan seared salmon with some salad. Regardless of how it is seasoned, salmon tastes good with some steamed vegetables, grilled vegetables or a salad.

📖 Recipe

Tandoori Flavored Pan Sear Salmon Fillet

Pan seared salmon fillet is seasoned with tandoori masala and seared in some oil. It is a quick and easy recipe

4.78 from 9 votes

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Course: Main Course

Cuisine: Indo American

Prep Time: 5

Cook Time: 10

Marination: 30

Total Time: 15

Servings: Person

Calories: 337kcal

Author: Usha Rao

Ingredients

0.4 lbs Salmon Fillet
1 teaspoon Oil

Marinade

½ teaspoon Tandoori Masala
¼ teaspoon Chili Powder
⅛ teaspoon Garam Masala
Pinch of Turmeric Powder
¼ teaspoon Salt
1 - 1 ½ teaspoon Lime or Lemon Juice
1 ½ teaspoon Ginger Garlic Paste
1 teaspoon Oil

Instructions

In bowl mix all the ingredients listed under marinade.
Rub the marinade into salmon and marinate for 2 hours or overnight in the refrigerator.
If salmon is marinated overnight, leave it on counter top for ½ - 1 hour to bring to room temperature.
Heat a pan with ½ - 1 teaspoon of oil.
When oil is hot, place the fillet in the pan, skin side down.
Sear it for couple of minutes on medium - medium high flame.
Turn it around and sear it for another couple of minutes.
Repeat the same on remaining two sides as well. Check notes when cooking with a thin fillet.
Remove from pan, let the fillet rest for few minutes for the juices to sink back into the fillet and for excess oil to drain off.
Serve salmon on a bed of lettuce or with grilled/steamed vegetables or lima beans salad.

Notes

Thin Fillet of Salmon:When cooking with a thin fillet of salmon, cook on two sides; skin side down and then flip. Cook each side a little longer so that fillet is cooked evenly even in the inside.
Variation: Substitute tandoori masala with creole seasoning or use a simple marinade with chili powder, garam masala and salt, as in this grilled salmon recipe.
Nutrition - Values mentioned below are approximate values.

Nutrition

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Healthy Pan Seared Tandoori Salmon

Protein Rich Ingredient - Salmon

Why Salmon

How to cook Salmon

How to Serve Pan Seared Salmon

📖 Recipe