Tonight I made one of my "go-to" meals. It looks and tastes delicious but requires very little prep-time or work. Also, it is a great source of protein, vitamin-D and omega-3 fatty acids. Omega-3s assist with immune function and may reduce inflammation.I always use High Liner Wild Pacific Salmon- which has 4 individually frozen salmon filets in a 1lb bag. Sometimes "wild" fish (as opposed to farmed fish) is seen as expensive, but I buy my salmon from... you guessed it... Shoppers Drug Mart. The pack of 4 filets is usually $7.99, but I got mine on sale for $5.99. Sometimes when Shoppers is giving away bonus points for their rewards program, I like to stock up. The wonders of frozen food!
The package says it is not necessary to defrost the salmon before use but I do it anyways. I place the filets I will be using in a ziplock bag and place the bag in a bowl of cold water. If I remember to defrost the salmon at least 8 hours before serving, I keep it in the fridge. If I don't remember to defrost until a few hours before serving, I just keep the salmon in its bowl of cold water on the kitchen counter. Never defrost your salmon with warm water. "Soaking" the filets using a ziplock bag and water allows the cold water and frozen salmon to come to the same temperature. (I learned this in grade 12 math class- thermal equilibrium).
This meal can be prepared a few hours ahead of time and stored in the fridge until you are ready to cook (and eat)!
Ingredients:
2 filets of salmon (defrosted)
1 lemon
1 tsp each of dried parsley and thyme
2 tsp of olive oil (optional- salmon has its own oils too!)
Salt and pepper
What you need:
Oven-safe dish, large enough for the salmon (I usually use a brownie pan or a glass dish)
Parchment paper
Spatula (to handle the cooked fish)
Directions:
*** Preheat oven to 375 degrees Fahrenheit ***
1) Cut lemon in half. Slice one half of the lemon into 6-8 slices and reserve the other half for juicing.
2) Line your baking dish with parchment paper.
3) Place salmon filets on top of parchment paper.
4) Sprinkle parsley and thyme on top of salmon filets. Add oil and salt and pepper as desired.
5) Juice the reserved half-lemon on top of salmon filets.
6) Place lemon slices on top of salmon filets.
7) If there is excess parchment paper in the baking dish, try your best to fold it into the pan (using a heavy spoon to hold the paper in place is efficient). This is not necessary but prevents the parchment paper from burning.
8) Bake your salmon at 375 degrees Fahrenheit for 25-30 minutes. Salmon is ready when it can be flaked apart with a fork. Plate using a spatula. Serve with rice and a simple salad.
