A new and easy way to make halibut– Grilled Halibut in Cedar Wraps. A big thank you to Fire & Flavor for providing me with cedar wraps to experiment with for Cook Love Heal. This is the first recipe I’ve created using the wraps and I thought it was amazing. Cedar wraps are really easy to use and impart the most delicious flavor.
Here are the steps to making grilled halibut in cedar wraps.
Baked Wild Salmon with Fresh Rosemary and Garlic is my go-to recipe for dinner parties and weeknight meals, as it is both easy to prepare and kind of gourmet. Make some basmati or jasmine rice, some vegetables and/or a salad to go with the salmon and you’ve got a complete meal! Besides being more flavorful and fresh-tasting than farm-raised varieties, wild salmon has a lot of health benefits because it contains vitamin B12, taurine, selenium, omega-3 fatty acids, and vitamin D, and is high in protein.
Bake wild salmon at lower temperature to avoid drying out
My favorite way to make wild-caught salmon (like Coho or Sockeye) is to drizzle with olive oil and sea salt, then bake it at low temperature (about 320° F) until just barely cooked through (about 10-12 minutes for a 1 lb. fillet). Wild salmon is lower in fat than farm-raised salmon (such as Atlantic or Norwegian) and seems to retain its moisture by baking at lower temperature rather than roasting or grilling.
Wild salmon keeps well for 2-3 days in the refrigerator
Make a little extra wild salmon so that you can use it the next few days to top salads or add to homemade sushi rolls. Store in a covered glass container in the refrigerator so that it will stay fresh. As long as the fish has been salted, it should stay fresh for up to 2-3 days depending on the temperature of your refrigerator. Just check the salmon before you use it to make sure it still smells fresh (should not be overly fishy or bad smelling).
Use different toppings on wild salmon for variety
This recipe tops the wild salmon with sautéed garlic, rosemary, maple syrup, and sea salt. Get creative and use different toppings the next time you make salmon. Try making a fresh basil pesto (I make mine without cheese) and spread on the wild salmon after it is baked. Another super delicious topping is a “sesame butter” from The New Basics Cookbook which has toasted sesame seeds, sesame oil, unsalted butter, tamari or soy sauce, and scallion. What other toppings have you tried?
1 lb. fillet wild-caught salmon (such as coho or sockeye)
1-2 tablespoons extra-virgin olive oil
unrefined sea salt
2-3 tablespoons extra-virgin olive oil
4 cloves garlic, minced
2 teaspoons fresh rosemary, chopped finely
2 teaspoons maple syrup (optional)
a few pinches unrefined sea salt
Preheat oven to 320° F.
Prepare topping ingredients first so it can be cooked while salmon is baking.
Keep skin on salmon. Rinse and pat dry with a paper towel.
Place salmon fillet in glass or metal baking dish.
Coat both sides of salmon with a thin layer of olive oil, then sprinkle both sides with sea salt (about a teaspoon).
Bake until white albumin protein show on the outside of the fish, or until cooked almost through when flaked with a fork.
Remove from the oven and cover with foil until topping is ready.
While salmon is baking, prepare topping.
Heat up olive oil in a heavy-bottomed, small skillet or saucepan until shimmery. Turn to low and add garlic, rosemary, and sea salt. When garlic softens, turn off heat and add maple syrup. Whisk to combine and pour over cooked salmon. Return to the oven, if desired, for a minute or two or serve as is.
We make Maple Roasted Wild Salmon at home when we want something easy, hearty, and delicious. It is also great for dinner parties because it can be cooked at the last minute after everyone has arrived.
This recipe is quite simple. It has only 6 ingredients, including olive oil and sea salt! There are many variations on this recipe, but one of our favorites is to add toasted pecans.
When selecting your salmon fillet, make sure it is wild caught. The taste of wild caught salmon is unparalleled, and is higher in minerals (including potassium, zinc and iron) than its farm-raised counterpart. Wild caught salmon contains about half the fat as farm-raised salmon, so it is important to use some oil if baking or roasting in the oven.
Maple Roasted Wild Caught Salmon with Fresh Rosemary
1¼ lb. wild caught salmon fillet (coho, sockeye, or king)
about ¼ cup extra virgin olive oil
4 cloves garlic, peeled and finely chopped
2 tablespoons fresh rosemary, finely chopped
2 tablespoons maple syrup
Preheat oven to 400 degrees F.
Lightly oil a 9" X 9" glass baking dish or roasting pan with a thin coating of olive oil.
Cut salmon into 4 equal pieces. Rinse and pat dry with a paper towel. Place salmon pieces in a baking dish, drizzle with olive oil, and sprinkle evenly with sea salt (a few large pinches). Alternatively, leave the salmon fillet whole to have a nice presentation the table.
Roast salmon in the oven for 8 minutes.
In the meantime, sauté garlic in olive oil until garlic is soft but not browned. Remove from heat and stir in rosemary, maple syrup, and a large pinch of salt.
After salmon has roasted for 8 minutes, remove from oven and spoon garlic-rosemary oil over each fillet. Return salmon to the oven and roast for another 3 minutes, and then check for doneness.
Serve with a fresh salad, sauteed greens or broccolini, or other vegetable side dish.
Maple-pecan version: Toast up to 1 cup pecan pieces with the garlic until fragrant, but be careful not to burn the garlic. Keep the rest of the recipe the same, or omit the rosemary for a pure maple-pecan flavor. This variation is especially good in the fall and early winter when pecans are fresh.
Maple-balsamic version: Add 2 teaspoons good quality balsamic vinegar (or balsamic reduction) to the garlic-olive oil mixture. Omit rosemary.
To check for doneness, plunge a small sharp knife all the way through the thickest part of one of the fillets and hold it there for 5 seconds. Pull it out and carefully touch the flat side of the knife to your lower lip, which is very sensitive to temperature. If it feels warm, the fish is just cooked through and ready to serve. If the knife is still cold or cool, the fish needs more time.
Another way to gauge doneness is to watch for the appearance of a white substance that starts forming on the outside of the salmon. Usually this indicates the salmon is close to being done.
Some ideas for completing your menu:
With basmati, jasmine, or sushi rice and a green vegetable.
This was the star of the show this Christmas Eve. I learned it from a friend who has been living part-time in Brazil for years. It contains red palm oil, a very unique ingredient from South America that you can easily buy now at local natural foods stores or online.
This colorful Brazilian dish is super fresh and full of flavor. It goes well with jasmine rice and a crisp green salad.
Author: Chef Rachel Z
Recipe type: Main
Cuisine: Latin American
Serves: 6 servings
1½ lbs flaky white fish (such as Pacific cod)
¼ cup fresh lime juice
8 cloves garlic, minced, divided
sea salt, to taste
ground black pepper, to taste
2 tablespoons extra-virgin olive oil
1 large sweet onion, minced
1 small red bell pepper, half diced and half thinly sliced
1 small yellow bell pepper, half diced and half thinly sliced
1 small green bell pepper, half diced and half thinly sliced
3 plum tomatoes, half diced and half thinly sliced
2 cups light vegetable stock
1 can coconut milk
2 tablespoons unrefined red palm oil
½ cup fresh cilantro leaves, chopped
½ cup fresh basil leaves, chiffonade
1 lime, sliced into wedges
Rinse fish and pat dry with paper towels. Remove any skin, scales, or bones. Cut into 1½ inch chunks and place into glass bowl. Add lime juice and 4 cloves of minced garlic and sprinkle generously with sea salt and pepper. Gently toss to coat fish and set aside.
Heat olive oil in large soup pot over medium-high heat. Add minced onion and a pinch of salt and cook until translucent, about 3-4 minutes.
Add diced peppers and the rest of the garlic and cook until soft.
Add diced tomatoes and cook another few minutes.
Add vegetable stock, coconut milk, and palm oil and bring to a boil.
Add fish along with sliced peppers and tomatoes. Simmer gently for about 5 minutes.
Stir in fresh cilantro and basil. Season with sea salt and pepper.
Flaky Crusted Pan-Fried Halibut with Caper White Wine Sauce
Author: Chef Rachel Z
Recipe type: Entree
Serves: 2 servings
2 tablespoons brown rice flour
½ teaspoon sea salt
8 oz halibut fillet
2 tablespoons extra-virgin olive oil, divided
2 tablespoons capers, drained
⅓ cup dry white wine
1 tablespoon unsalted butter
fresh basil, chiffonade, for garnish
Combine flour and salt in a shallow dish.
Dredge halibut fillet on both sides in flour mixture. Shake off excess flour and hold on a plate.
Heat heavy-bottomed skillet on medium-high flame for about one minute.
Add 1 tablespoon olive oil to skillet and immediately place halibut in the pan, flesh side down. Turn heat down to medium-low. Cook for 3 minutes without disturbing the fish to allow a crust to form. Turn the fish over so it is skin side down and cook for another 3 minutes. Remove fillet onto a serving plate while making the sauce.
Add remaining tablespoon of olive oil to the pan with the capers. Sauté for about a minute, then add white wine. Let simmer until alcohol cooks off and sauce has reduced by at least one half. Add butter and stir until it is incorporated into the sauce.
Pour sauce over the fish and garnish with fresh basil.
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Chef Rachel Zierzow helps people create healthy lives through her down to earth approach to cooking, eating, and enjoying life. Check out her delicious recipes and useful healthy living tips at cookloveheal.com.
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Join the Cook Love Heal Community, and I’ll send you my Natural Health Starter Kit for free and you’ll find out about the online course as soon as it is available. I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!