How to Cook Frozen Salmon on the Stove

how to cook frozen salmon

Keeping a package of individually wrapped frozen salmon fillets in your freezer is a handy trick that can redefine the concept of a last-minute dinner. Transfer the fish from the freezer, where it can be safely stored for up to three months, or from the refrigerator, where it can be stored for up to 24 hours, directly to the stove. If you prefer, steam the fish in the packets on a low level for 2 to 3 minutes in the microwave. Recommendations from the Ohio State University Department of Human Nutrition warn against thawing fish at room temperature as well as re-freezing thawed fillets, which can contribute to bacteria development.

Step 1

Heat 1 tsp. of olive oil in a medium nonstick pan over moderately low heat. Place the salmon in the pan and cover it with a lid. Depending on the thickness of the fish, cook it for 5 to 10 minutes or until it is warmed through.

Step 2

Meanwhile, combine 2 tbsp. of Dijon mustard and 2 tsp. of lemon juice in a small bowl until the mixture is creamy.

Step 3

Drain the excess moisture that collected in the pan from thawing the fish. Return the pan to the stove. Spread half of the mustard mixture over the fillets. Increase the heat to medium and cook, covered, for 5 to 7 additional minutes.

Step 4

In a medium bowl, combine the remaining half of the mustard mixture with 3/4 cup of mayonnaise, 1/3 cup of diced cucumber, 1/4 cup of diced onion, 1 tsp. of dill weed, 1 minced garlic clove and 1/4 tsp. of red pepper flakes.

Step 5

Uncover the pan and increase the heat to medium-high. Cook for 1 or 2 minutes or until the fish is just crispy.

Step 6

Immediately remove the salmon from the pan when finished cooking. Serve the fish with the prepared sauce alongside brown rice, whole-wheat pasta or vegetables.

Things You’ll Need

  • Individually-wrapped frozen salmon fillets
  • Olive oil
  • Dijon mustard
  • Lemon juice
  • Low-fat mayonnaise
  • Cucumber, peeled and diced
  • White onion
  • Dill weed
  • Garlic, minced
  • Red-pepper flakes

Tip

Salmon is a nutrient-dense fish, rich in both protein and omega-3 fatty acids. Maintain this food’s nutritional benefits by using low-fat cooking methods such as sauteing, grilling or broiling. Cook it in olive oil instead of butter and avoid unhealthy accompaniments.

How to Keep Cooked Salmon in the Freezer

The average American consumes about 3.5 ounces of seafood per week, reports the National Oceanic and Atmospheric Administration. This is only 50 percent of the amount of fish the American Heart Association recommends healthy adults should eat weekly to lower the risk of heart disease and high blood cholesterol. Salmon is one of the best fish you can include in your diet: It’s versatile, rich in omega-3 fatty acids and low in contaminants such as mercury. A simple way to increase your intake of salmon on busy days is to cook a whole fillet, divide it into serving-sized portions and freeze it to use later in the week.

Step 1

Confirm that your freezer is set at 0 degrees Fahrenheit.

Step 2

Cook the salmon using a low-fat method such as baking, grilling or poaching. Allow the salmon to cool for up to two hours.

Step 3

Divide the salmon into 3.5-ounce portion sizes.

Step 4

Place the salmon portions into freezer-friendly zip-top plastic bags or airtight plastic containers. Use a pen or marker to label the bag or container with the contents and date frozen.

Things You’ll Need

  • Fresh salmon
  • Zip-top plastic freezer bags or airtight plastic containers
  • Pen or marker

Tip

Cooked salmon can be frozen for four to six months, says the U.S. Food and Drug Administration.

Thaw cooked salmon in its freezer container in the refrigerator or immersed in cold water.

Use cooked, thawed salmon in salads or as a substitution for canned salmon in casseroles or pasta dishes.

Warning

Pregnant or nursing women, women who are planning to become pregnant and young children should have no more than 12 ounces of low-mercury fish such as salmon per week. Avoid eating salmon caught in local areas until you’ve spoken to local fishing advisories about the contamination levels of local fish.

Whenever possible, choose salmon farmed in the United States or wild-caught in Alaska over salmon farmed in other areas of the world, which may not be caught in an environmentally friendly manner, the Monterey Bay Aquarium’s Seafood Watch advises.

Article Source lifestong.com

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