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you & food: HOW TO CHOOSE & COOK SALMON

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WHEN I READ THAT VICTORIA BECKHAM EATS SALMON EVERY SINGLE DAY TO KEEP HER SKIN GLOWING, I KNEW IT WAS SOMETHING I NEEDED TO POST ABOUT IT…

fortunately, at around the same time, new fishmongers took over the local seafood shop, and as it turned out, were the perfect experts to share their insider info…


Okay, so the backstory: Victoria Beckham’s dermatologist told her, to sort out her problematic skin, she ‘had to eat salmon every single day.’ When she quizzed the ‘every day’ part, he answered ‘Yes; breakfast, lunch or dinner, you have to eat it every single day.’ And we can see how that worked out for her… hello glowy, gorgeous skin.

While eating salmon every day sounds pretty intense, there is something to increasing your salmon intake. Salmon contains the omega-3 fatty acid eicosapentaenoic acid, which is thought to inhibit matrixins, enzymes that can cause the breakdown of collagen in your skin. And, when collagen breaks down in your skin, it can make you look older.

In addition to Omega-3s, salmon is high in vitamin D, protein, B vitamins, and biotin, all of which are important for anti-oxidation and cellular turnover, which produces healthy, glowing skin. Plus, it is pretty delicious #winwin! But how do you eat salmon every single day, here’s the insider info from Oceana Traders…

Tips for choosing your salmon
* Look for salmon that is firm enough that it springs back when you touch the flesh. Salmon should also be translucent and moist, the smell should be sweet, not fishy.

* Avoid buying salmon at bargain prices. It often indicates the seller is trying to get rid of fish that’s less than fresh.

* When you’re buying salmon, make sure you keep it cool and get it into a fridge as soon as possible. It’s also best to cook fresh salmon the same day as you buy it, and give it a quick rinse and pat dry before you start cooking.

* Wild salmon populations are threatened in some parts of the world. To be a responsible fish eater, ask your fishmonger if the salmon you’re buying comes from a sustainable fishery.

Ways to cook your salmon…

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POACHING

Never poach your salmon in plain water, you’ll miss the opportunity to season your fish! Try adding in some garlic cloves, lemon slices, and a sprig of thyme to the water.
how to: Heat the seasoned water on high in a skillet for about five minutes. Gently slide the salmon fillets into the poaching liquid, after dotting the flesh with pats of butter. Sprinkle the fish with salt, pepper, and dried thyme. Bring this to a rolling boil, reduce to a simmer, and poach until the flesh is firm to touch. This should take anywhere from 10-15 minutes. You can change the seasoning of the fish to suit your own tastes, but we like adding lemon to brighten up the finished dish.

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GRILLING

Grilling fish can be tricky as it’s not as sturdy as meat. This makes a certain amount of finesse necessary when grilling any type of fish, not just salmon. Some say the skin must be removed but we like grilling with the skin on. If you want to take the skin off, we recommend grilling it separately, then adding to the finished dish.
how to: Marinate the fillet before grilling, reserving some marinade to coat the top of the fish when cooking. This will keep the salmon from drying out when placed over the direct heat. Place the salmon directly over the grill, roughly on medium heat. Grill uncovered, flip after three minutes, and continue to cook for an additional three minutes.

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PAN SEARING

While pan searing may seem like the easiest method of cooking fish, you can quite easily overcook it. Make sure you pay close attention while cooking, or you’ll end up with a dry, cracked fillet of fish.
how to: To pan sear salmon correctly, first heat a large skillet over medium heat for about four minutes. Massage the fillet with olive oil, then place it in the hot skillet. Raise the temperature to high heat and cook for three minutes. Raising the temperature of the pan creates a crispy sear on the outside of the fish, while keeping the inside delicately tender. While the fish is cooking, season with salt and pepper. Flip the fillet and cook for an additional three minutes, then remove it from the pan and serve with a fresh lemon wedge.

BAKING

Being able to successfully bake a side of fish can make your weeknight dinners so easy.
how to: First make sure your fish has been properly marinated; we suggest rubbing the fillets with honey, garlic, and soy sauce. To pack the most flavour into the salmon, leave the fish to marinate overnight. Place the salmon, skin side down, on a nonstick baking sheet. If you prefer to remove the skin, make sure you do so before baking. Preheat the oven to high and bake the salmon for about 15 minutes. The salmon should look orange throughout when fully cooked.

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ROASTING

Roasting salmon is really easy and almost foolproof, making it the easiest quick-dinner night meal…
how to: Set your oven to high. Add some olive oil or butter to the roasting pan and place the salmon on the bottom, skin side up. After about 5 minutes of roasting, remove the skin, season with salt and pepper, and return to the oven to finish cooking.

contact


OCEANA TRADERS
visit: www.oceanatraders.com.au
instagram: @oceana_traders

 

{Photos: Halee Smith / @halee_image_artist}

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