Cast Iron Seared and Broiled Salmon With Fruit And Herb Salsa

Cast Iron Seared and Baked Salmon with Fruit and Herb Salsa

The website Yummly boasts over 493 different pan seared salmon recipes, and we have one for you that you are sure to enjoy.

We pan seared and broiled salmon steaks in a cast iron skillet. The exciting thing about that for us was, the cast iron skillet we used is black enamel coated, so there is no seasoning or special care needed, as there is with a traditional cast iron pot or skillet.

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Read More: How to Care for Your Cast Iron Cookware

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The Science of Cooking explains the purpose of searing meat, noting the process is called  the “Maillard Reaction,” and is not to be confused with “Caramelization.”

When searing meat, hundreds of different flavor compounds are created. When heated, these compounds break down to form new flavor. Each type of meat being seared has a very distinctive set of flavor compounds that are formed during the Maillard reaction.

The important thing about the Maillard reaction isn’t the color—, it’s the flavors and aromas.

The Modernist Cuisine explains that temperatures need to be high to bring about the Maillard reaction, but as long as the food is very wet, its temperature won’t climb above the boiling point of water.

Now for our featured recipe: – Cast Iron Seared and Broiled Salmon With Fruit And Herb Salsa – and here is what you will need.

First prepare the Fruit and Her Salsa, and refrigerate for later.

1 cup diced peaches, fresh or frozen

3/4 cup diced mango, fresh or frozen

2 mini red sweet peppers, seeded and diced

1/4 cup diced red onion

5 leaves of fresh mint, leaves chopped

1 spring thyme, leaves only, discard steams

1/4 cup Italian parsley

Juice of 1/2 lime

1/2 teaspoon Himalayan salt

cast iron cooking with avocado oilPrepare and mix together all ingredients in a medium bowl. Top and refrigerate until ready to use.

Now prepare your salmon steaks. You will need the following for two servings.

2 salmon steaks, skin on

3 to 4 tablespoons avocado oil, smoke point to 500 degrees

3-4  cups Arugula

Salmon steaks in a cast iron skilletHeat oven on broil. Next, lightly drizzle avocado oil (heat safe to 500 degrees) into a cast iron oven-safe skillet over medium-high heat.  Add salmon steaks to heated skillet and sear on each side for 2 minutes.

turning salmon steaksPlace skillet in pre-heated oven under the broiler for 7 to 10 minutes, turning steaks about every 3 minutes.

Be careful not to overcook. As the skillet is close to the broiler element, keep a close eye on your salmon steaks so they do not burn. We baked our salmon steaks to about 155 degrees, as you need to remember the fish continues to cook even after you remove it from the oven.

Cast Iron Seared and Baked Salmon with Fruit and Herb Salsa - close upIt is important to remove the salmon from the skillet soon after removing it from the oven. Have plates ready with arugula, and top each with a salmon steak. Next spoon some fruit and herb salsa over the salmon, and enjoy!

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Wild Salmon with Peach Mango Salsa

Wild Salmon with Peach Mango Salsa

Wild Salmon with Peach Mango Salsa with Prosciutto Wrapped Vegetables

Do you know the difference between farmed fish and wild ocean caught fish, in particularly salmon? We wanted to know the answer, so we reasearch it, and here is what we found.

Farmed fish is a $1 billion a year revenue (USA), with salmon being number one. Farmed salmon has less area in which to grow and thrive, and their bodies are much fattier than wild salmon, and have less omega-3 fatty acids. They are fed processed fish oil and fish meal or a high fat feed, which is not the typical food wild salmon eat.

The flesh of farmed salmon are greyish in color due to their diet. Food coloring is added after harvesting to give farmed salmon the pinkish color that wild caught salmon have naturally.

Health Problems Associated with Farmed Salmon

Farmed salmon contain more unhealthy omega-6 fatty acids, and higher lipid levels (Lipid Composition in Farmed and Wild Salmon), raising the risk of inflammation, which is  associated with heart disease, stroke, arthritis, and other health problems.

Farmed salmon are given antibiotics and in some cases growth hormones, which also gets into the water supply, and can affect other wild marian creatures.

As of 2013 AquaBounty Technologies (US based company) has received approval from the FDA (Genetically Engineered Salmon) to genetically modify farmed salmon.

The one benefit of farmed salmon is they have no mercury in their meat, as they are grown in so-called controlled waters and their lifespan is shorter than in the wild, and wild salmon live longer with higher chances of mercury exposure.

After considering the research, it appears to us here at Splendid Recipes and More, that wild caught salmon is clearly more natural and nutritious over  its farm grown counterpart.

Wild Salmon with Peach Mango Salsa

Now for our featured recipe and here is what you will need.

The recipe makes four (4) servings, so you will need four salmon filets that are de-boned. When shopping for the ingredients to make the salsa, be sure to purchase one each of red sweet pepper (bell pepper), mango, serrano chili, small lime, and one bunch of green onions (Scallions). You will also need 2 medium peaches (frozen are ok if fresh peaches are not in season).

2 medium peaches, peeled, deseeded, chopped

1 large mango, peeled, deseeded, chopped

½ cup green onions, diced (about 3 scallions)

½ red bell pepper, diced

1 Serrano pepper, deseeded and minced

½ tsp. salt

1 tbsp. sugar (we used coconut sugar)

Juice from one half of a lime

Optional: ½ cup cilantro, chopped

chopped and diced produce for Peach and Mango Salsa

Prepare peaches and mango. Place into a medium mixing bowl along with the diced onion and red bell pepper. Do not mix. Next add Serrano pepper and optional to add chopped cilantro, again, do not mix.

Peach and Mango Salsa - close-up

squeeze out lime juice with the back of a spoon

Squeeze out lime juice with the back of a spoon

 

 

Together add salt, coconut sugar and lime juice. Stir mixture until well incorporated.

Let mixture set for 15 minutes at room temperature for flavors to infuse, or refrigerate until ready to eat

 

Wild Salmon with Peach Mango Salsa

Prepare salmon, by grilling, baking, or broiling. Plate your salmon and top with the salsa. The recipe for the side dish of vegetables to be posted.

Peach and Mango Salsa

The salsa can keep in a jar with a tight lid for 2-3 days in the refrigerator, or can be frozen for later use.

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