Cooking fish doesn\u2019t have to be complicated, this week we quickly pan seared it, but you can also bake, broil or grill any sort of fish. \u00a0Regardless of how you make it, including fish in your weekly dinner schedule can help add variety and delicious health benefits to your diet!<\/p>\n
Makes 4 servings<\/p>\n
4 salmon fillets (skin-on), each about 6 ounces and 1 to 1 \u00bc inches thick (leaving the skin on provides structure for when we flip the fillets.)
\nSalt and ground black pepper
\n2 teaspoon canola oil or vegetable oil<\/p>\n
Warm Ginger Soy Vinaigrette For the Salmon<\/strong><\/p>\n 1.\u00a0\u00a0\u00a0\u00a0 Heat a 12-inch saut\u00e9 pan for 1-2 minutes over high heat. Sprinkle salmon with salt and ground black pepper.<\/p>\n 2.\u00a0\u00a0\u00a0\u00a0 Add oil to pan; swirl to coat. When oil shimmers (but does not smoke) add fillets skin side down and cook, without moving fillets, until pan regains lost heat, about 30 seconds.<\/p>\n 3.\u00a0\u00a0\u00a0\u00a0 Reduce heat to medium-high; continue to cook until skin side is well-browned and bottom half of the fillets turn opaque, 4 \u00bd minutes<\/p>\n 4.\u00a0\u00a0\u00a0\u00a0 Turn fillets and cook, without moving them, until they are no longer translucent on the exterior and are firm, but not hard, when gently squeezed: 3 minutes for medium-rare and 3 \u00bd minutes for medium. Cutting the fish in the middle and checking to see if it is flaky is another way to check if it is cooked.<\/p>\n 5.\u00a0\u00a0\u00a0\u00a0 Remove fillets from pan; let stand 1 minute. Pat with paper towel to absorb excess fat on surface, if desired. Serve immediately.<\/p>\n For the Vinaigrette<\/strong><\/p>\n 1.\u00a0\u00a0\u00a0\u00a0 Whisk soy sauce with garlic, ginger and pepper to taste; slowly whisk in olive oil. Set aside.<\/p>\n 2.\u00a0\u00a0\u00a0\u00a0 Add vinaigrette to hot pan once fish has been saut\u00e9ed and removed, and any juices set aside. Bring to simmer and continue simmering 1 minute. Spoon over cooked fish and serve.<\/p>\n Serve over brown rice and saut\u00e9ed vegetables.<\/strong><\/p>\n This recipe can work for shrimp and other types of fish, as well.<\/p>\n Enjoy!<\/p>\n","protected":false},"excerpt":{"rendered":" Cooking fish doesn\u2019t have to be complicated, this week we quickly pan seared it, but you can also bake, broil or grill any sort of fish. \u00a0Regardless of how you make it, including fish in your weekly dinner schedule can help add variety and delicious health benefits to your diet! Simple Pan Seared Salmon Makes […]<\/p>\n","protected":false},"author":3489,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[16,8],"tags":[],"_links":{"self":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3246"}],"collection":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/users\/3489"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/comments?post=3246"}],"version-history":[{"count":5,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3246\/revisions"}],"predecessor-version":[{"id":3251,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3246\/revisions\/3251"}],"wp:attachment":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/media?parent=3246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/categories?post=3246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/tags?post=3246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/em>3 tablespoons soy sauce (low sodium)
\n1 medium clove garlic, minced
\n1 teaspoon honey
\n1 tablespoon ginger, minced
\nGround black pepper
\n\u00bc cup olive oil<\/p>\nDirections<\/h4>\n