Summary: Salmon rich in omega-3 with a refreshing and tangy cilantro sauce. If you use raw salmon, you can make a luxurious dish in a short time. If you don't like coriander, you can adjust the amount and introduce alternative herbs, so don't worry.

Salmon steak with coriander sauce — a quick and nutritious recipe

This is the perfect dish for days when you want to get enough protein. Salmon is rich in omega-3 fatty acids, including EPA and DHA, which have been shown to reduce inflammation and promote cardiovascular health (as widely reported in nutritional reviews). Coriander sauce is a versatile sauce that goes well with boiled vegetables, grilled fish, and salads. When we tried it, the combination of avocado oil and lemon paired well with the salmon's fat, making it even more refreshing.

Ingredients (for 2-3 people)

  • Salmon (for raw consumption/fillet) 400g (recommended with skin)
  • a little salt
  • 1 teaspoon olive oil

coriander sauce

  • 20g coriander (chopped)
  • 1/2 green chili pepper (according to your preference, remove the seeds to make it milder)
  • 1/2 clove of garlic (adjust the amount to your preference)
  • 1 tablespoon avocado oil (you can use extra virgin olive oil if you don't have it)
  • 1 teaspoon lemon juice
  • a little salt

How to make (steps and points)

  1. Make coriander sauce. Coarsely chop the coriander, remove the seeds from the green chili pepper, and finely chop the garlic. Place everything in a bowl, add oil and lemon juice, mix, and season with salt. Adjust the spiciness and garlic to your preference.
  2. Lightly wipe the surface of the salmon with kitchen paper and sprinkle salt on both sides. If you have the skin on, grill it with the skin side down for a crispier finish.
  3. Heat a frying pan over medium-high heat and add a thin layer of olive oil. Start grilling from the skin side, first crisp the skin (about 2-3 minutes), then turn it over and turn the heat to low to medium and cook until the center is cooked through (if you want the center to be a little transparent, you can use a raw one and heat it for a shorter time).
  4. Once baked, place on a plate and cover with plenty of sauce. Garnish with lemon slices and lightly grilled vegetables for a gorgeous look.

Tips and arrangements for making delicious food

The trick to crispy skin is to thoroughly heat the frying pan before placing the salmon skin-side down. Avoid unnecessary movement; flip only once it's beautifully browned. We found that steaming it gently for just one minute on low heat after searing made it incredibly flaky.

For those who aren't keen on cilantro: If the distinct aroma of cilantro isn't to your taste, feel free to halve the amount or substitute it with Italian parsley or basil for a milder flavor. We understand that preferences can be genetic, so there's no need to force it.

Cooking tips: When using sashimi-grade salmon, a light sear will keep it moist and tender. If it's not for raw consumption, ensure it's cooked through to the center. Always follow the ingredient labels for safety.

Nutritional points

Salmon is rich in high-quality protein and omega-3 fatty acids, which are good for skin and hair health, brain function, and anti-inflammatory properties. You can also add vitamin C and antioxidants by using lemons and fresh herbs. Using avocado oil or extra-virgin olive oil as your cooking oil will help preserve good fat content (recommended by nutritional guidelines and review articles).

summary

This dish, with its simple preparation, truly highlights the salmon's natural flavor, complemented by a refreshing and zesty coriander sauce. It's a luxurious meal that comes together quickly, even on the busiest days, making it a frequent guest at our dinner table. If coriander isn't your favorite, simply adjust the amount or swap in other herbs to find your perfect balance.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.