Most people would agree fish is one of the best proteins we can eat. It’s full of essential fatty acids such as omega-3, which is essential for optimal brain function. For the full low down on all of its benefits have a read of this list.
Salmon is a firm favourite with a lot of people. I’m not personally a huge fan as I find it quite fishy. This however changes when my wonderful Dad catches a beautiful wild salmon. More than just a keen and renowned angler, he really knows his stuff when it comes to everything fish related. I don’t normally like to admit it when he’s right, but it has to be said that wild salmon is infinitely tastier than farmed salmon.
Unfortunately, farmed salmon impact negatively on the environment. They are reared in cages placed directly into natural water-systems, and so the waste, diseases, parasites (especially sea-lice) and chemicals associated with their farming pass through the cages into the surrounding waters. This impacts negatively on the natural marine life, especially the few-and-far-between native wild salmon. This article details the nutritional differences between farmed and wild salmon, but ultimately the vast majority of people will chose farmed salmon because it is so much cheaper and readily available.
Ethical choices aside, salmon pairs really well with fresh Asian flavours. This recipe is uncomplicated to execute, and the preparation is actually pretty quick as it can be ignored while it’s marinating.
Asian Baked Salmon
- 2 salmon darns
- 15 g fresh ginger (about 1 inch)
- 1 clove garlic
- juice of 1 lime
- 1 chilli (I used a birdseye chilli and removed the seeds)
- 1 tsp soy sauce
- 1 tsp sesame oil
- 1 tsp honey
- 5 or 6 stalks of fresh coriander (cilantro)
- ½ tsp pepper
Using either a pestle and mortar or a blender (I used a NutriBullet), make a marinade from all of the above ingredients (except the salmon obviously!).
Place the salmon darns and marinade together in a zip-lock bag. Seal and leave for 30 minutes.
Preheat the oven to 170 °C.
Place the salmon (skin-side-down) on a metal baking tray and pour the marinade on top. Cook in the oven for 5-6 minutes, then flip and return to the oven for another 5-6 minutes. If you have a very large and thick piece of salmon, let it cook for another 2-3 min each side.
Serving suggestion: Top with some toasted sesame seeds (roast 1 tablespoon for 2 min on a baking tray in a hot oven) and serve with a side of quinoa topped with chives.
Tag @thecorkfork on Instagram to show me your salmon dishes!