This salmon is my family’s favorite. Tasty and moist on the inside, crunchy on the outside, and super easy to make. But don’t judge the photo until you taste it!
The photo makes it appear like the salmon is burnt, but it’s actually a dark rub on top of the fish which turns an even darker color after cooking it in a cast iron pan. I think a cast iron skillet is key to getting the crunchy topping on this salmon, so hopefully you have one! If not and if you cook a lot, it is a great investment because it creates a crispy seal on meat and chicken as well.
Fish is a low-fat quality protein and a healthy choice for dinner. But making choices about which fish to eat can get confusing. Here is a chart from the Environmental Working Group (EWG) that identifies which fish are best to eat. EWG is an American activist group that specializes in research and advocacy in the areas of agriculture, toxic chemicals and drinking water pollutants to name a few. They have lots of valuable information on their website and it is worth checking out at www.ewg.org.
EWG’S BEST BETS: HIGH IN OMEGA 3’S, LOW IN MERCURY, SUSTAINABLE
- Wild Salmon
- Sardines
- Mussels
- Rainbow Trout
- Atlantic Mackerel
EWG’S GOOD CHOICES: HIGH IN OMEGA 3’S, LOW IN MERCURY
- Oysters
- Anchovies
- Pollock/Imitation Crab
- Herring
EWG’S LOW MERCURY BUT ALSO LOW IN OMEGA 3’S
- Shrimp
- Catfish
- Tilapia
- Clams
- Scallops
- Pangasius (Basa, Swai or Tra)
EWG’S MERCURY RISK ADDS UP SO LIMIT INTAKE IF YOU ARE PREGNANT OR A CHILD
- Canned Light and Albacore Tuna
- Halibut
- Lobster
- Mahi Mahi
- Sea Bass
EWG’S AVOID: MERCURY LEVELS TOO HIGH TO EAT REGULARLY
- Shark
- Swordfish
- Tilefish
- King Mackerel
- Marlin
- Bluefin and Bigeye Tuna Steaks or Sushi
- Orange Roughy
Cast Iron Skillet Salmon
just like from a restaurant!
Ingredients
- 1 1/2 lbs. wild Sockeye salmon fillets wild is always best!
Spice Rub
- 1 tbsp. smoked paprika
- 1 tsp. cumin
- 1 tsp. chili powder
- 1 tsp. brown sugar
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- extra virgin olive oil
Directions
-
Rub salmon filets with a drizzle of olive oil.
-
Mix all rub ingredients together. Rub all over top of salmon. Best to let sit for about an hour in refrigerator, but not totally necessary.
-
Heat a cast iron skillet. Add about 1-2 tablespoons of olive oil so the bottom of the pan is well coated.
-
Place salmon fillets top down in skillet. Leave them alone and do not touch for about 5 minutes so that a nice, brown topping can form.
-
When the salmon top looks cooked after about 5 minutes, flip salmon over and cook other side for 3-5 minutes until salmon is done.
