I wrote this for The Homeschool Lounge back in February 2010.

Why spend over twelve to eighteen dollars paying for a small main entree of salmon when you can spend that money feeding four people close to the same thing?

Resist the urge to eat out and drop by your local fish store instead. Get some good healthy cuts of wild salmon. Take that home to bake that day or the next.

Making this succulent dish is really easy. I’ve learned how to marinate salmon in good olive oils, juices, and spices but this method doesn’t need as much early preparation. In fact, the fish goes straight from the bag to the skillet.

This recipe is inspired by Sally Fallon’s salmon recipes in her cookbook Nourishing Traditions. I’ve changed some things but the general concept is still the same.

Before you begin I highly recommend some good tools to make this dish almost too easy to make well. The instructions I’m about to give will be similar to what I would say if I sent someone on a special mission to turn them into a non-cook to a step up at gourmet fare.

I recommend buying (or borrowing where appropriate) the following if you don’t already have them:

Key Items

1. Cast iron skillet – Invest in a large seasoned cast iron skillet that has a smooth flat bottom. I like using Lodge’s cast iron. You can use this to bake many things.
2. Sea salt – I love using celtic grey sea salt from celticseasalt.com. You can buy it in bulk and grind it yourself. This saves a lot of money. If you don’t want to order some, buy the best sea salt (without preservatives added) you can afford at a health food store.
3. Black pepper – Buy some organic peppercorns in bulk if you’re a fan of using them. Invest in a good grinder (doesn’t have to be fancy) and grind away. Purchase a small amount of whole peppercorns from a health food store’s spice section.
4. Extra virgin coconut oil – If you use a lot of coconut oil (for cooking, soapmaking, etc.) buy it in bulk and organic if possible. Compare prices and reviews to get what is right for your family.

Now That You’re Ready, Let’s Cook

Ingredients

• Wild salmon – 3 pounds (fillet)
• Flour – 1/8 to 1/4 cup of fresh spelt or wheat flour (Sally Fallon uses unbleached flour and a lot less)
• Juice from one small lemon (or equivalent)
• Extra virgin coconut oil – 4-6 TBSPs (4 if it is at room temperature and closer to 6 if it is more solid and in white chunks)
• Sea salt – 1 tsp (or grind equivalent)
• Black pepper – 1/8 tsp (or grind equivalent)
• Cayenne pepper – 1/8 tsp optional ( I like buying mine in bulk from the Easling’s Bulk Herb Store online.)

Instructions

• Preheat oven to 350 degrees.
• Coat your cast iron skillet with some of the coconut oil, enough to coat the inside surface well.
• Place your salmon in the skillet.
• Rub the rest of the coconut oil on top of the salmon. Squeeze lemon juice all over the tops. Sprinkle or grind sea salt and black pepper.
• Add flour, enough to cover the tops. Distribute with your fingertips when needed.
• Sprinkle with cayenne pepper.
• Bake for 10-12 minutes. I use 12 minutes when the thickness of a slab is an inch high or more height-wise.
• Broil for 2 minutes.
• Cut and serve. Enjoy!



Notes:

1. When buying sea salt at your local health food store, compare their prices of sea salt. In one of ours the Himalayan variety seems to be almost triple the cost at times than the grey celtic ones. I don’t buy our salt from there but ask around so that you’re not paying a lot for a small quantity or the containers they come in.
2. Cast iron cookware is not highly recommended when using glass top stoves for many reasons. If this is the case for you, at least you have many options for baking.
3. We like to use our hands to coat the oil on the skillet and on the salmon.
4. I like to use kitchen shears to cut up long pieces of salmon fillets, cutting them right in the skillet instead of using a cutting board and knife. It saves time and washing more dishes. I like that.
5. I’ve found that pairing salmon with rice and/ or a salad of fresh greens and tomatoes makes a satisfying meal. Feel free to add more vegetables and side options as your budget and time allows.



I just added the coconut oil.



Now it’s time to add cayenne pepper or begin baking if you’d rather omit it.



 

Tags: delicious, easy, fish, organic, rice, salad, salmon, vegetables, wild