Salmon is not only delicious, it’s incredibly good for you. I love mine with crispy skin, which is easier to achieve than you think.
Make sure you salt the skin of your salmon fillet and rub with a little olive oil, then heat a non-stick frypan to medium-high. Get the oven hot – 180C, as you need to finish cooking in the oven. Cook the fillets, skin side down in your frypan for 5 minutes or until the skin is crisp. If they start curling up, flatten with the back of a spatula. You want the surface area of the skin to be as flat as possible to ensure it get’s nice and crisp. Then transfer to the oven to finish cooking – around 4 – 5 minutes depending on the thickness of the fillets, or until cooked to your liking. Salmon should still be pink in the middle.
I like to serve it with the gutsy flavours of this Italian style Ratatouille. Any leftover vegetables keep really well in the fridge and is delicious eaten with fresh bread, or served alongside tomorrow night’s dinner, or mixed through eggs to make a delicious frittata.
- 4 salmon fillets, boned, skin on
- Olive oil
- Lemon wedges to serve
- 1 red capsicum, seeded, cut into strips
- 1 onion, peeled and sliced
- 1 small zucchini, halved and sliced
- 2 garlic cloves, peeled, finely sliced
- 1 Japanese eggplant, sliced into rounds
- ½ cup Tomato Passata
- 1 tblsp dried oregano
- Freshly ground black pepper
- Fresh parsley, chopped, to serve
- Start by making the vegetables.
- Splash a little olive oil into a large sautee or deep frypan and heat on medium for one minute. Add the capsicum and onion and cook for 2 – 3 minutes, stirring, until the onions begin to soften. Add the zucchini, garlic and eggplant and continue cooking for another 3 minutes, or until vegetables start to soften. If the vegetables seem a little dry add another splash of olive oil.
- Add the tomato passata, oregano, a pinch of salt and a grinding of black pepper and stir to combine. Lower heat, cover and cook, stirring every now and then, for 20 minutes, or until vegetables are very tender. Remove lid, turn heat up to medium and cook for a further 2 -3 minutes or until thick. Remove from heat and keep warm.
- Cook the fish
- Preheat oven to 180 degrees. Line an oven tray with baking paper.
- Rub a little olive oil onto the skin of each fillet, and sprinkle salt onto the underside. Heat a non-stick frypan to medium-high heat and add the fillets, skin side down. Cook for 5 minutes, or until skin is very crisp.
- Remove from the pan and place on your prepared oven tray. Cook in the oven for another 4 – 5 minutes (depending on size of your fillets), or until done to your liking. Note: a 200g fillet will take around 4 minutes to be cooked to medium.
- Remove from the oven and serve with a spoonful of Italian Style Ratatouille. Sprinkle with chopped parsley and serve with lemon wedges.