I wish that I ate salmon more often. Its actually part of my plan to make clean eating a bigger part of my families dinner. Fish is an excellent source of lean protein and it tastes delicious too. As long as its cooked properly. I like it crispy on the outside and soft and flaky on the inside. Pan frying is what does it for me and I have discovered a way to make perfect pan fried salmon, or any other fish for that matter.
For the longest time I couldn’t cook fish properly. It was either too dry or too rare. So I didn’t really make it that much. Now I know the secret.
The trick is to fry it in the pan (you only need a little oil or fat for this, not a lot) for a few mins on high heat and then flip the fish over and throw it into the oven for 4 – 8 mins, depending on the thickness of the fish. Then the outside has a nice crust and the inside is cooked perfectly! Its the same technique I use to cook my chicken breast to make them juicy and cooked perfectly every time.
I think I have mentioned before how much Debbie and I love the Cactus Club. There are a couple of dishes there that we have re-created so that we can have them at home. Our Butternut Squash Ravioli with Prawns, Fried Sage and Truffle Oil Sauce and Dirty Vegas Strawberry Martini. This dish is another. We love the Soy-Dijon Salmon dish from Cactus so we wanted to try and make it at home first so we can have it whenever we want, second, so we can make it for a heck of a lot cheaper, and third, so we can lighten up the sauce and make it much healthier.
This dish costs $29 dollars a plate at the restaurant. At home, you can feed a family of 4 for the same price or less.
The sauce that is served in the restaurant is more like a soy-mustard butter sauce and although its delicious, it can be a little heavy and its certainly not light on the fat or calories. We wanted to make a sauce that is equally good but much better for you. If you like a little butter in your sauce (cuz lets face it, it tastes so freeking good) then you can add a little. I like a little bit in this sauce, but you can also omit it completely and the sauce is still amazing!
Kevin isn’t a big fan of fish at all! But I made him this salmon and he told me that it was awesome, perfectly cooked and that I should make it again. Look how flaky and juicy that looks. No dry salmon here!
I like to eat mine over a plate of steamed veggies, but you could have it with rice or mashes potatoes too. At Cactus, they serve it with whole grain barley and sugar snap peas, but when I order it there, I usually ask for it with steamed veggies instead. Or, if I’m not watching my carbs, I love love it with mashed potatoes! Yum!
You can find miso paste at any Asian grocery store. I couldn’t find it in my regular grocery store, but it was easily found in my local Asian market. Look for it in the fridge.
My puppy, Vegas, sure thought that this dish smelled good! She got her nose a little close at first, but then she sat there the whole time, like a good girl and watched me take pictures. She’s so cute! I love her to bits.
- 1 tbsp light miso paste
- 3 tbsp white wine (you could also use chicken broth if you don't want to use wine)
- 1 tsp butter (optional)
- 1 tbsp whole mustard
- 1 tbsp dijon mustard or you could use stoneground mustard
- 1 tbsp honey
- 4 wild salmon filets
- 1 tsp avocado oil, coconut oil, or olive oil
- salt and pepper
- chives and lemon wedges for garnish
- FOR THE MISO GLAZE
- Heat a small sauce pot on medium heat.
- Add the miso paste, white wine and butter (optional) to the pot. Cook till the miso paste melts.
- Add both the mustards and the honey. Stir till the honey is melted and all are well combined.
- Set aside.
FOR THE SALMON
- Heat your oven to 350 degrees.
- Heat an oven proof frying pan to medium high heat.
- Pat the salmon fillets dry and sprinkle with salt and pepper.
- When the pan is hot, add the oil to the pan and spread it around. Add the salmon fillets to the pan skin side up (if there is skin on one side).
- Let the salmon cook on that side for about 3 to 4 mins or until it has a small crust on the top and is getting browned. Flip the salmon and cook for another 2 or 3 mins then slide the pan into the oven and cook for 5 - 8 mins depending on how thick your salmon is.
- Remove from the oven.
- Put each salmon filet on a plate and glaze each fillet with the miso sauce. Serve with vegetables and rice or just vegetables. We like broccoli and carrots.