Seafood becomes a major part of many menus during the Lenten season. One of the easiest, most fool-proof techniques for cooking fish is pan roasting. It’s a favorite of chefs, but doesn’t require any special skills. All you need is a skillet–either a well-seasoned cast-iron skillet or a non-stick skillet with an ovenproof handle.
The fish is started in an oil-slicked skillet, then turned and placed in a 400-degree oven to finish cooking. The result is a piece of fish with a better crust than can be achieved on an outside grill. The uniform oven heat eliminates the risk of overcooking the exterior while trying to cook the interior.
Here is a salmon recipe, ideal for weekday and Lenten meals. The addition of a seasoned butter will elevate it to weekend fare. The recipe can be scaled up by using a larger skillet.
Be sure to specify center-cut salmon as opposed to fillets from the tail, which are uneven. Leave the skin on while cooking, then slip the spatula between the skin and flesh when serving it, leaving the skin behind.
Pan-roasted salmon
Preparation time: 10 minutes
Cooking time: 12 minutes
Yield: 2 servings
1 pound center-cut salmon fillets
1/4 teaspoon each: salt, freshly ground pepper
Olive oil or olive oil spray
1 tablespoon seasoned butter, optional, see note
1. Heat oven to 400 degrees. Cut the salmon into two pieces if whole. Make sure all scales have been removed, and remove any pin bones with tweezers (just run your forefinger across the thickest part of the flesh to feel them). Sprinkle with salt and pepper.
2. Heat oil in medium oven-safe skillet; add the salmon, flesh side down. Cook over medium-high heat until nicely browned, 4 minutes. Turn the salmon with a spatula; place skillet in the hot oven. Roast for 3 minutes; check doneness after 3 minutes by cutting into the salmon with a thin knife. (Remember that the salmon will continue to cook after it is removed from the oven. Roast longer if desired up to 5-6 minutes. If using an instant-read meat thermometer, pull the salmon from the oven at 110-115 degrees for medium-rare salmon. Remove from the skillet immediately. Top with a slice of seasoned butter if desired.
Seasoned butter: Combine 1 stick (1/2 cup) softened butter, 2-4 tablespoons fresh herbs (such as parsley, tarragon, chives or dill), 1 teaspoon lemon juice (optional), and 1/4 teaspoon salt in bowl, blending with a fork or whisk. You also can use a mini-food processor to fully puree the herb butter. Spread on aluminum foil; form into a log. Wrap; freeze. The butter can be sliced thin while frozen and used over fish, poultry, meat or vegetables. For a particularly fine-seasoned butter for salmon, add 1/2 cup crumbled hard-smoked salmon to the softened butter. Make fresh dill the herb of choice.
Nutrition information per serving:
370 calories, 49% of calories from fat, 19 g fat, 2.9 g saturated fat, 125 mg cholesterol, 0.2 g carbohydrates, 46 g protein, 390 mg sodium, 0 g fiber
