Seared Salmon with Basil Avocado Mash
This recipe was created to be made in a pinch with big rewards and little effort!
Why is salmon so commonly referred to as a "superfood"?
Yes its muscle building protein, but more importantly wild salmon provides us with a source of vitamin D, which we are all generally deficient in especially during the colder months. Salmon is also very high in Omega 3 fatty acids which are essential for combating physical stress, inflammation and keeping our immune systems strong!
Pair salmon with avocado and you've got a really nice does of healthy fats. Plus its just delicious!
Tip: using cast Iron cookware significantly increases the amount of Iron in your food. As does adding a bit of vitamin c, this includes a squeeze of citrus fruit, such as the fresh lemon used in my recipe. In addition to increasing Iron absorption, the cast Iron pan for this recipe is used as a tool to cook the salmon perfectly with a crispy seared exterior while remaining a tender medium rare on the inside!
Heres The Recipe
Prep time: 5 minutes
Cook time: 12 minutes
Recipe serves 2
What you will need
For the Salmon
2 wild salmon filets, with skin on
sea salt and pepper
2 tsp of oil or butter for frying
For the avocado Mash
1 small ripe avocado
1 tbsp finely chopped fresh basil
a pinch of sea salt and fresh pepper
2 tsp fresh lemon juice
Preheat oven to 400 f
Heat you cast iron skillet in oven
Add your butter or oil to the hot pan, and your salmon filets, skin side up
Broil in the oven for 8-12 minutes or until skin on top becomes browned and crispy, the other side should also be crispy and slightly browned, middle still pink and soft
Feel free to cook to well done if you prefer
While your salmon is broiling to perfection, prepare your avocado mash by combining all the ingredients, mashing together with a fork
Remove salmon from pan with a spatula. Plate with skin side down, season with salt and pepper and a fresh squeeze of lemon. Top each fillet with 1/2 of the avocado basil mash
Serve with sides of your choosing, enjoy!