The Coolest Fish in the School

Spawning Salmon

Thinking of all the different ways I cook salmon is slightly reminiscent of Bubba’s shrimp soliloquy in Forest Gump. The options are literally endless. You can find it anywhere, it cooks in less than 10 minutes, and it’s ridiculously good for you… Arguably the coolest fish in school.

The facts (not all of them, but a selection)

1 piece of salmon (roughly 4 oz) has an average of 2 grams of omega-3 fat – which is 50% of what your ideal daily intake should be. Here are 4 reasons to incorporate a healthy amount of omega-3’s into your diet:

1. Decreased risk of cardio catastrophes – consuming fish high in omega-3’s (like salmon) has been linked to a decrease in heart attacks, strokes, and even high blood pressure.

2. Improve your mood – salmon has been reported to actually reduce feelings of depression and hostility in teenagers, while also slowing cognitive degeneration among the elderly.

3. Dr. Perricone gushes about the anti-aging benefits of salmon in his book The Wrinkle Cure….and he’s a Dr. so obviously he knows what he’s talking about. (The anti-inflammatory qualities of the fish are what help slow down the aging process.)

4. May help keep cancer at bay – studies have shown that consuming fish like salmon is associated with a decrease in risk for breast, prostate, and colon cancer.

I’ve turned many of my salmon hating friends into true salmon supporters with the simple art of searing.

Simply Seared Salmon


1 6 oz salmon filet (preferably wild caught, and as fresh as you can get it)

3 tbsp olive oil

Salt and pepper

1 sprig of fresh dill

1 half lemon


1. Season your filets with fresh ground salt and pepper and set aside, allowing the fish to come closer to room temp.

2. Set a medium cast iron skillet, or heavy bottomed pan over high heat until almost smoking. Then add the olive oil and tilt the pan to evenly distribute. Immediately place the salmon (skin side up, if you left the skin on) and cook without moving for approx 3 minutes over medium heat.

3. After 3 minutes, flip the fish, reduce heat and cover, continue cooking like this for 2 or 3 minutes more. Remove from heat and let the fish sit for at least 2 minutes. Garnish with fresh dill and a squeeze of lemon.

*If you’re looking for an extra kick, serve with BBQ sauce, or teriyaki marinade** — China Moss


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