Archive for Fish:Cooked

Pan-Roasted Salmon

Wild-caught salmon fillets are coated with coriander seeds, roasted in a pan for a few minutes, and served with a delicate, tangy white wine-orange sauce. Here is the Pan-Roasted Salmon recipe.

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Salmon Tortellini and Cornmeal Pizza

Phil, our co-op’s new general manager, asked us to use some of the packaged goods promotional items in our demonstration. In response, we selected frozen vegetables (properly thawed) for three dishes.

seafood.tortellini First, we used frozen sweet peas in a salmon tortellini with a lemon cream sauce. We used egg roll wrappers for the pasta covering. Here is the recipe. Then, we sautéed frozen spinach with caramelized garlic and red pepper flakes and used the mixture as topping for a cornmeal-crusted pizza with feta cheese. Finally, we sautéed frozen squash purée with caramelized onions and used the mixture as topping for a cornmeal-crusted pizza with feta cheese. Here are the pizza recipes.

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Fiskibollur (Icelandic Fish Balls)

We are very fortunate to receive a shipment of fresh fish every Friday at the Co-op. Iris, our fish expert and Icelandic gourmand, taught us how to make fiskibollur, a classic dish from her childhood. She also taught us halibut cheeks in a cream sauce with cambozola cheese.

For the fiskibollur, we used line-caught Icelandic haddock.We served it with a mayonnaise-based remoulade sauce. We prepared the halibut cheeks with Alaskan Halibut and served it with sautéed asparagus.

Here are the recipes.


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Pan Fried Wild Sockeye Salmon

A few days after we demonstrated the Salmon Salad, my son developed a craving for salmon. Here’s what we prepared at home that evening.
For 2 servings


  • 2 fillets of wild sockeye salmon with skin on, thawed, about .3 to .4 pounds each
  • 1 frying pan (10 to 12 inch diameter) large enough to hold fillets
  • 1 plastic or wooden spatula
  • 1 splatter guard large enough to cover fillets
  • enough olive oil (1 to 2 tablespoons) to coat pan
  • 1 teaspoon kosher salt
  • 1 teaspoon granulated garlic powder
  • 2 sprigs of fresh dill to garnish (and impress)


  1. Buy frozen wild salmon if you live more than a few miles from where the salmon was caught. Great salmon comes from Alaska. Since I live in Minnesota, that’s a lot of miles for great salmon to travel. The frozen variety was likely frozen shortly after it was caught, sealing in the juices and keeping the nasty germs away. Some “fresh” salmon were previously frozen! Check with your fish merchant before you invest in truly fresh salmon. Wild is more flavorful than farm-raised, has more good stuff (protein and omega-3), less bad stuff (fat, additives, contaminants) and no artificial coloring (tacky and unhealthy)!
  2. To thaw salmon, place it in the refrigerator for about 1 1/2 hours. If you are in a hurry to eat, fill a bowl with warm water and immerse the frozen salmon in the water until the salmon is soft, around 20 minutes. If you are really desperate, microwave the salmon for 15 seconds at a time. Check between zappings to make sure the salmon is not cooking.
  3. Wait until salmon is thawed before cooking.
  4. Turn on the stove’s exhaust fan to suck up the smoky smells that are about to follow. If you don’t have this luxury, open the nearest window to the stove.
  5. Heat pan over medium high. After 1 minute, coat pan with olive oil.
  6. When oil begins to smoke, sprinkle bottom of pan with 1/2 teaspoon of kosher salt and 1/2 teaspoon of granulated garlic powder.
  7. Immediately place both fillets on pan skin-side down. Cover pan with splatter guard to prevent oil from spattering everywhere.
  8. Walk away…don’t move the fillets.
  9. After 4 minutes, gently scoop out each of the fillets with the spatula. Invert each piece as you transfer it to a clean plate. Notice the crisped skin. This is very delicious.
  10. Again, sprinkle bottom of pan with 1/2 teaspoon of kosher salt and 1/2 teaspoon of granulated garlic powder.
  11. Place the uncooked side of the fillet on the pan and cover pan with splatter guard.
  12. Walk away…and again, don’t move the fillets.
  13. Prepare serving plate(s).
  14. After patiently waiting for 4 minutes, gently remove the fillets and flip them on serving plate(s), with the flesh side up. Notice the slightly browned flesh. Yumilicious!
  15. Turn off stove’s burner and exhaust fan.
  16. Decorate each fillet with a sprig of fresh dill or a few drops of freshly squeezed lemon juice. You may also add a tablespoon of mayonnaise on the side.
  17. Enjoy your masterpiece. Don’t forget to eat the crispy skin. It has lots of vitamins and flavor.

Learn more

Wild Salmon Facts

Basic Salmon Cooking Tips

The Debate: Wild vs. Farm-Raised Salmon

Salmon’s Nutritional Gift: Omega-3

Special items I used

Wild Sockeye Salmon by Misty Fjord Seafood Producers (, 206.409.1885) from the frozen food section of my town’s natural food co-op (Just Food), $9.99 per pound cheap

A 12 inch Lodge iron skillet

Thanks and Request

To Melanie, for introducing me to a delicious salmon product

To Alex and Iris, for sharing their cooking experiences

I would love to hear about your experience with this recipe and any questions or inspirations you have.


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