lautnusantara.com Cooking salmon is not as easy as imagined. The reason is, the texture of salmon tends to be soft so it is easier to break than other types of fish. So, what is the right way to cook salmon.

How to cook salmon

The American Heart Association recommends eating at least two servings of fatty fish, including tuna and salmon a week to reap the benefits. However, you need to cook salmon properly so that its nutritional content is not reduced, or even increases its saturated fat content. Pay close attention to the following ways to cook salmon so as not to lose important nutrients.

1. Burned

Compared to other types of fish, soft salmon meat will cook faster and crumble more easily when cooked. For this, you need to choose the right cooking method, for example by grilling. In addition, grilled salmon is considered healthier because you don't need to use a lot of oil.

Here are the steps for cooking salmon by baking it.

1. Wash the salmon that will be cooked, add a little lime juice to remove the fishy smell.
2. Cut into small cubes according to taste, avoid cutting the fish too thinly.
3. Add marinade seasonings such as garlic, pepper, salt, soy sauce or sweet, and others according to your taste. Let it soak.
4. Thread a few pieces of salmon onto the skewers.
5. Grill using a medium grill like when grilling satay in general.
6. It doesn't need to be long, just 5-10 minutes so that the salmon doesn't fall apart.

Don't forget to add some vegetables such as cucumber or peppers to maximize your nutritional intake.

2. Boiled

One easy way to cook salmon is by boiling it. This is the easiest  way to cook it without frying. Yes, you just need to put the salmon pieces into a pot of water and boil them until cooked. Besides boiling it in water, you can boil it in vegetable stock or add your favorite spices.

Here's how to cook salmon by boiling it.

1. Wash the salmon and squeeze in lime juice to remove the fishy smell.
2. Prepare a pan and enough water to boil.
3. Once the water boils, add the salmon and let it cook for 10 minutes over medium heat.
4. You can add some vegetables and broth or soup seasonings in the last 5 minutes before the salmon is done.

As a result, you will get salmon meat that is soft and delicious to eat.

When it is cooked, add vegetable salad and a few stalks of asparagus as a complement. Your boiled salmon this time is guaranteed to be even more delicious and appetizing.

Read Also : Here are 9 Salmon Food Inspirations from Around the World

3. Baked in the oven

Whether in whole or cut form, both are equally suitable for cooking by grilling. The method of grilling food is known to be healthy. You don't need to add fat or calories to the salmon meat. The baking process tends to take a long time, namely 10 – 30 minutes in the oven, depending on the baking temperature. 

Here are the steps for cooking salmon by grilling it.

1. Wash the salmon and add lime juice to remove the fishy smell.
2. Apply the seasoning according to your taste and let it soak in for a while.
3. Prepare the oven and grill.
4. Transfer the seasoned salmon to a heatproof dish.
5. Bake the salmon at 180 – 200 °C for 15 – 20 minutes.

According to the journal molecules (2020), this heating process only slightly affects the fatty acid content. You can still get the benefits of the fatty acid content in salmon. You can also serve grilled salmon as a salmon mentai dish.

4. Teflon skillet

Cooking salmon by stir-frying it is also no less tempting. You also don't need too much oil to cook it, so there's no risk of increasing your intake of saturated fats. This method is similar to the term grill , but this time you can do it with equipment available at home such as Teflon.

To start cooking, follow these steps.

1. Wash the salmon and add lime juice to remove the fishy smell.
2. Apply the seasoning according to your taste and let it soak in for a while.
3. Prepare a Teflon pan and heat it over medium heat.
4. Once the pan is hot, pour in enough olive oil or extra virgin olive oil for frying so that the salmon doesn't stick.
5. Add the salmon one by one, wait until cooked on one side then turn to the other side to cook.
6. Add a little lime juice while on the Teflon to add a fresh taste.

Remove the salmon and serve warm with lettuce, tomatoes and cucumber. 

Read Also : Which is More Nutritious: Saltwater or Freshwater Fish

5. Consumed raw

For those of you who love sushi or sashimi , you may have often consumed raw salmon. Fresh or raw salmon actually contains quite high levels of omega-3 fatty acids and tastes fresher.

Before you eat it, there are several ways to process raw salmon that you need to pay attention to.

1. Make sure the salmon you choose is still fresh. This can be seen from the orange color of the salmon and the texture that is still chewy. 
2. Wash the salmon and add lime juice to remove the fishy smell.
3. Cut the salmon properly, that is, cut sideways and against the white line of the salmon.
4. Serve while fresh.

Although salmon can be consumed raw, you still need to be aware of the risk of exposure to Salmonella bacteria. These bacteria can cause digestive problems and other health problems.

6. Steamed in banana leaves

How to cook salmon can also be made into pepes. This method of cooking without frying is said to be quite healthy because it does not use cooking oil as an additional calorie. In addition, because pepes is cooked by steaming or baking in banana leaves, the nutrients in the fish and spices are maintained.

The steaming process helps retain vitamins and minerals that are usually lost when cooked by frying or baking at high temperatures.

Here are the steps for cooking salmon in banana leaves. 

• Prepare 2 pieces of salmon fillet (each about 150-200 grams) coat with lime juice and salt. Let stand for 15 minutes, then rinse and drain.
• Spread or add seasonings according to your taste and let it soak in for a while.
• Wrap the fish tightly with banana leaves. Secure with toothpicks or bamboo string. If using   aluminum foil , wrap tightly.
• Heat the steamer. Steam the salmon pepes for 30 – 40 minutes until cooked.
• Remove the salmon pepes, open the wrapper, and serve with warm rice and chili sauce to taste.

7. Fried with air fryer

Cooking salmon using an air fryer is a healthy and easy way to get results that are crispy on the outside but still soft on the inside. The air fryer cooking method helps retain more nutrients in food. This cooking method requires shorter cooking times and more controlled temperatures than traditional frying. 

Here are the steps to cook salmon with an air fryer .

1. Rinse the salmon fillet with cold water and pat dry with kitchen paper.
2. Brush the salmon with olive oil, if using. The oil helps crisp up the salmon skin, but you can leave it out if you want to be healthier.
3. Sprinkle salt, pepper, paprika powder, and garlic powder evenly over the salmon.
4. Place the salmon fillet in the air fryer basket with the skin side facing down (if using salmon with skin).
5. Set the air fryer timer for 7 – 10 minutes, depending on the thickness of the salmon fillets . For thicker fillets , the cooking time can be longer, around 12 – 15 minutes.
6. Check the salmon for doneness after 7 minutes. The salmon is done when the flesh flakes easily with a fork and turns whitish all over.
7. Remove the salmon from the air fryer and let it rest for a few minutes before serving.

To be on the safe side, it is best to pay attention to the right cooking method to get a delicious and healthy salmon dish.

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