Mediterranean Diet 101

Quick Salmon Marinade - How to Marinade Salmon Fillets

Salmon fillets are great source of protein and healthy fats. Salmon is very tasty fish, but even a quick marinade can improve taste even further ...

quick salmon marinade Salmon and salmon fillets can be found year long, fresh or frozen, wild or farmed salmon. Of course, wild fresh salmon is the best option, by far, but it is not always available. And it often comes with nice price tag :)

Anyway, clean your salmon and fillet it.

quick salmon marinade Put salmon fillets in plastic pot that can be hermetically closed.
quick salmon marinade Add a tablespoon of olive oil. You can add more, but be aware of additional calories.
quick salmon marinade Add some lemon juice ...
quick salmon marinade ... salt, pepper ...

quick salmon marinade ... and some herbs, like lavender, rosemary, a leaf of laurel ...

Gently mix everything. It is important not to add too much spices and herbs - we want to improve taste of fish, not to avoid or kill it :)


After mixing, close the lid and store the salmon in refrigerator for few hours or over night.

How to Cook Salmon Fillet

When it is time to prepare the fillets, just take them out and prepare as any other similar food, for example:

- fry them on non-stick grill pan - quick and easy method, most common for me.
- barbeque salmon fillets - one of the best tasting methods, not so healthy, but ... :)
- in fish stew - marinated salmon fillets can be prepared in fish stew with other fish, taste is fantastic since entire stew benefits from spices and herbs used for marinade

Of course, there are other methods for cooking salmon fillets, only the sky is limit :)

quick salmon marinade Marinated salmon fillets - fried on non-stick grilling pan with no additional oil.

When frying them, fry them on each side for few minutes, until they are golden-brown and depending on fillet's thickness. Fillets on the photo were fried on all 4 sides for about 3-4 minutes on medium heat, since non-stick pans usually don't like much heat.

quick-salmon-marinade-9There are other marinades suitable for salmon and fish in general. For example, if you don't mind additional calories, put in blender:

- 5-6 tablespoons of extra virgin olive oil,
- 2-3 tablespoons of lemon juice
- some salt and pepper
- chopped fresh parsley, lavender and rosemary (and other herbs of your choice)
- half, but literally half, laurel leaf - even that can be too much
- 1-2 minced garlic cloves
- few green olives stuffed with red peppers

Blend everything (including laurel leaf) and use that to soak fillets over the night. Prepare as recommended, preferably barbequed :)

Bone Appetite!

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