How to Cook Fish Fast

Today, my coworker asked me how to cook fish. I was so excited to share with her what I've learned over the summer. I've spent countless hours on Pinterest and watched many YouTube videos to help me from burning and over-cooking my fish.

Photo courtesy of Food Explorer RD

Photo: Home made pan-seared salmon with salt and black pepper with white rice and garlic sauteed spinach.


I've learned that cooking fish is easy and quick (20 minutes or less). It's a great way for eating a home cooked meal that you can customize to your liking. Some of the nutrient pros of eating fish is that it is low in saturated fat, high in omega 3 fats, have high quality protein, and it's healthy for your heart and brain.

You may also use this recipe for other types of fish.

Ingredients- 
4 to 6 ounce salmon fillet
1 tablespoon olive oil OR your non-stick cooking oil spray of choice
Pinch of salt *be mindful of how much you put
Pinch of pepper
Slice of lemon

Instructions-
Sprinkle salt and pepper to salmon fillet while pre-heating the frying pan for about 1-2 minutes. Then place oil in the pan (or coat bottom of pan with cooking oil spray) to heat for approximately 2 minutes or less. Place salmon fillet in pan. Cook for 2-3 minutes without flipping fish around. You will notice that the side of the salmon closest to the bottom of the pan will be more opaque, which means your fish is no longer raw. Flip the salmon fillet to the other side and sear for another 3 minutes. Salmon is done when it flakes easily with a fork.

Remove the salmon from the pan to allow the fish to sit for another 5 minutes before serving. Place slice of lemon as garnish or to add more flavor.

Enjoy!

(See post from YouTube for more visual help.)

For more reading on the benefits of eating fish, check out:
http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits