Easy Salmon recipe – air fryer and oven instructions

By Kirsten Maxwell March 21, 2023 24 mins read 86 Views

Mediterranean-style healthy and simple salmon recipe.

Many people love salmon recipes because they are healthy, quick, and delicious.

This Mediterranean-style Salmon Recipe is easy to make and can be prepared in the oven or in an air-fryer. It will produce tender, flaky salmon fillets.

You don't need to marinate your fillets. Just rub them with olive oil and season with salt and pepper. They will be perfect!

I don't usually add herbs to salmon before it is cooked. I prefer to add them after the salmon has been cooked. This preserves all their nutrients and flavor.

This Mediterranean potato salad is my favorite way to serve salmon, but you can also make it with quinoa, brown rice or roasted vegetables.

Frozen or fresh salmon?

Both can be used. You can use both fresh and frozen salmon if the salmon is of good quality.

Fresh salmon should be taken out of the refrigerator at least 30-60 minutes before you start cooking. This will allow it to come to room temperature. This will ensure that the fillets are cooked evenly.

Thaw frozen salmon fillets overnight in the refrigerator. Take them out of the fridge an hour before you cook.

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How to prepare salmon fillets for

1. The fish should be brought to room temperature before being cooked. This will ensure even cooking. It also helps to reduce the amount of albumin (white substance) that can sometimes be found on the fish's surface.

2. To remove excess moisture, dry the fillets using paper towels.

3. Use a kitchen brush to rub the salmon with olive oil. Season it with salt and freshly ground pepper. You don't need to add any other ingredients at this point, as fresh herbs can be added after baking/airfrying.

Garlic lovers can mince up 1-2 cloves of garlic and apply the oil to the fish fillets. Instead of adding minced garlic to your fish, you can add dried garlic powder to your dill sauce.

How to make salmon fillets

The salmon fillets can be baked at high temperatures to cook them perfectly, without drying the meat. The result is a salmon fillet that is tender, juicy, and flaky.

You can arrange salmon fillets skin-side down, and they won't need to be flipped during baking.

Bake the salmon fillets in a fan oven at 400°F (205°C) for 12-15 minutes. The exact time will vary depending on the thickness of your fillets. The salmon will still be tender, so don't fret about baking it for longer than recommended.

Bake the salmon fillets in a conventional oven without a fan for 12-15 minutes at 430°F (220°C).

Instructions for air-frying salmon fillets

If you prefer the salmon's exterior to be caramelized, air-frying will produce slightly better results than baking.

Line the basket of an air fryer with aluminum foil or baking parchment for easy cleaning.

It's not necessary to heat the air fryer. You can simply transfer the fillets to a basket and then air fry at 400@F (205° C ) for 8-10 minutes.

How do you know when salmon has been cooked

Use a fork to check the middle of each fillet. The meat should fall apart easily and the interior should be pale pink.

Check the internal temperature using an instant-read thermometer. The internal temperature should be between 140-145 degrees F (60degC to 63degC), regardless of the method used. )

Continue cooking the salmon for another 1-2 minutes if it isn't fully cooked.

This easy salmon recipe uses dill sauce.

This dill sauce makes a great Mediterranean-style condiment. You can pair dill with salmon well, but you also have the option to use dried or fresh oregano and parsley.

But I will admit, I do use dill when I can!

These are the ingredients for easy dill sauce:

Olive oil. This recipe calls for extra virgin olive oil.

Lemon juice. Only use freshly squeezed lemon juice. You should only use fresh squeezed lemon juice.

Dried garlic powder. Dried garlic imparts a subtle flavor to salmon without making it taste too strong.

Chopped Dill Weed. I usually add about 1-2 tablespoons chopped fresh dill to my sauce, but I also add more on top of the salmon.

Chopped capers. Capers can be used as an optional garnish, but they provide a small amount of flavor and pair well with salmon. You can substitute capers for chopped onion and pickles if you don't have any.

Is it safe to eat the skin?

Yes, you can. However, the skin won't be as smooth and it will likely have a rough texture.

This is why I remove the skin and throw it away, as it peels off very easily, especially if the fillets still have heat.

White goop that you may see on salmon cooked in butter.

Food52.com says that the white substance you see sometimes on cooked salmon's surface is albumin, a type of protein.

It is safe to eat but can be difficult to see. If you don't like it, you can scrape it with a knife. It seems that fish that is brought to room temperature before being cooked tends to have less white substance.

How to serve salmon fillets:

This Mediterranean potato salad can be made with cucumber, tomato, and green onions.
This quinoa and bean mixture or boiled quinoa.
Simple pearl couscous
Lentil salad
Mediterranean bulgur and Lentil Salad
A simple green salad
Israeli couscous salad

Easy Salmon Recipe - Air fryer and Oven Instructions

Mediterranean-style healthy and simple salmon recipe.

Main Course Course

Cuisine healthy, Mediterranean, and pescatarian

Keyword Air-fryer, baked and dill, easy salmon, sauce

Prep time 10 minutes

Cook Time 15 Minutes

Total time 25 HTML4_ minutes HTML5_

Servings HTML4

Calories 411 kcal

Author Makos

Ingredients

For salmon:

4 salmon fillets, about 6 ounces (170 grams) each
Salt and pepper to taste
2 tablespoons olive oil

The dill sauce is here:

1 tablespoon freshly squeezed lemon juice
3 tablespoons olive oil
1 teaspoon chopped dandel weed (plus more to sprinkle on the salmon)
1/2 teaspoon dried garlic powder
1 teaspoon chopped capsers, optional

Instructions

Before cooking, bring the salmon fillets up to room temperature for 30-60 minutes.
Pre-heat the oven to 430@F (220°C) for a traditional oven, or 400@F (205°C) to fan oven.
Pat dry with paper towels. Rub olive oil on the towel and then sprinkle salt and pepper.
Instructions for baking: Place the skin side down on salmon fillets and place them in a parchment-lined baking pan. Bake the salmon fillets at 350°F for 12-15 minutes. The exact time will vary depending on the thickness of your fillets.
Instructions for air-frying: Place the skin side down in an air-fryer basket. Heat the oil at 400°F (205°C) for 8-10 minutes.
When the instant read thermometer in the thickest portion registers 140-145°F (60degC-63degC), or when the meat easily flakes with a fork, and the interior is opaque pink, the salmon has been cooked. Continue cooking the salmon for another 1-2 minutes if it is not fully cooked.
Prepare the dill sauce. Transfer all ingredients to a bowl. Use a fork to mix the sauce until smooth.
To serve salmon with any side, drizzle some of the dill-sauce over each fillet. If desired, sprinkle extra chopped dill on top.

Notes

You can increase the quantity of dill sauce by double-checking.
You can use fresh garlic if you prefer. Rub the fillets with at least 1-2 cloves of minced garlic before you cook them.
The skin: You can easily remove the skin from the fillets while they are still warm.
These salmon fillets can be served with a simple potatoes salad with boiled potato, 1 cup chopped cherry tomatoes and 1 chopped green onion.

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Salmon patties with yogurt and dill sauce
Simple broiled rainbow trout
Greek fish soup with potatoes, vegetables and potatoes

Frequently Asked Questions

How do I get started on the Mediterranean Diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. You could prepare different vegetables and proteins each week to use in your recipes over the next few days. Quinoa, oat groats, and millet can be substituted for refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

What foods are not allowed on a Mediterranean diet?

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. Some foods should be avoided in order to preserve the health benefits. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items can quickly be absorbed into your body as sugars, which may cause weight gain. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Processed lunchmeat products contain nitrates that may increase cancer risks due to their association with cell damage responses throughout the body's cells. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

According to nutrition experts, fish should not be eaten more than three times per week.

Can the Mediterranean Food Diet be gluten free?

Yes, the Mediterranean Diet can be adapted to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. You should also include fresh fruits, such as melon and pear, legumes, nuts and seeds, in your diet. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How the Mediterranean Food Diet Can Help You Lose Weight & Feel Great

The Mediterranean Diet is a diet that emphasizes healthy fats as well as whole grains, legumes, fresh fruits, and vegetables. It has been associated with numerous health benefits such as better blood lipids. Improved glucose control. Reduced risk of depression and certain kinds of cancer. Better cardiac health. Improved cognitive function. These tips will make it easier to adopt a Mediterranean diet. First, swap high-calorie snacks like chips for nutritious vegetables. This is even true if you eat them as an appetizer or as part of a meal exchange. Learn how to add spices or other foods derived from nuts, fruit, and vegetables to your diet. Incorporate grains, legumes, as well as high-fiber products to increase satisfaction after meals. This will make it easier to enjoy food, as well as help you live a healthier life and possibly reap additional health benefits like a longer and more fulfilling life.