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

How to Pan Sear Salmon

This is a great video tutorial that I used when I was experimenting with pan searing fish. Searing crisps fish skin and uses less oil than deep frying. I also find it easier to clean afterwards!

About Me

My journey into the field of nutrition started with curiosity. I sat with one hand holding a burger from a fast food joint in my college student center wondering how to eat healthier.

I am a Registered Dietitian/Nutritionist practicing in New York. I graduated from Rutgers University with a Bachelor's of Science  in Nutritional Sciences-Dietetics option and also completed my Dietetic Internship from Rutgers. I obtained my Master's of Science in Foods and Nutrition at NYU Steinhardt.  My passions include food, nutrition, and cooking. When I'm not at work or in the kitchen, you can find me swimming, cycling, and running. I consider myself a newbie cook and a rookie athlete.

As a dietitian, I don't have to be a great cook. I typically eat what everyone else eats, but unlike everyone else, I am more aware of the health implications of my food selections. Lately,  my curiosity motivates me to explore my kitchen more and to try  recipes that are easy, quick, and healthy.  I enjoy exploring various types of foods from different cultures and its health impact on the individual. I strive to use my food and nutrition explorations to better connect with food and my patients or clients without blowing their budget.

My mission is to provide evidence-based, food, nutrition, and health information for everyday living at various stages of adult health.

Welcome to FoodExplorerRD

I LOVE sharing information about food, exercise, nutrition, and health to my close friends and family. One day after sharing a recent newspaper article, I wondered why I was only sharing my knowledge to a limited few. That's when I decided that it was time to start my blog to help spread and share my knowledge to a broader group of people. 

I am excited to launch my food and nutrition explorations where you will find questions and answers on food and nutrition hot topics, how to incorporate healthy foods into your busy daily life, and simple recipe explorations without blowing your budget.

The blog content and information provided by Food Explorer RD is provided for informational purposes only. Such information is not intended to diagnose, treat, cure, or prevent disease or to provide medical advice. It is not intended to replace a relationship with a health care provider.