Introduction

Many British people enjoy making salmon and that’s for a very good cause. This food contains a lot of omega-3 fatty acids, protein and valuable nutrients. However, cooking with salmon is easy because it is both healthy and very versatile. Practically everyone enjoys salmon, as there are many delicious ways to prepare it such as pan-searing, baking in the oven or grilling and you can add it to pasta.

At home in the UK, I have prepared salmon for Sunday lunches in Yorkshire and during the week for the whole family. Here are three salmon dishes I love to cook myself and that are easy to prepare using products from most UK supermarkets.

Why You Should Consider Having Salmon in Your Meals Each Week

First, let me tell you why you should consider adding salmon to your meal plans every week.

• Contains plenty of omega-3s which benefit the heart and the brain.
• Protein keeps you full and promotes growth of your muscles.
• The meal is easy to prepare in a short amount of time.
• Such choices include certified Scottish salmon, among others.

For me, including salmon in our diet for dinners twice every week helped lower my husband’s cholesterol and improved my daughter’s energy during her exams.

Honey Garlic Glazed Salmon

(You can have this freshly made dinner in 15 minutes.)
Serves 2:
I am using two boneless salmon fillets with the skin attached.

• You will need 2 tbsp of honey.
• 1 table spoon of soy sauce
• Minced 1 clove of garlic
• Use 1 tsp of olive oil.
• One half lemon’s juice
• Adjust the herbs by adding up to a few sprinkles of salt and black pepper.

Method:

1. Crack the garlic into the bowl, add honey, soy sauce and lemon juice and slowly combine them using a whisk.
2. Cover the bottom of a non-stick pan with hot oil over medium heat.
3. Season the fish and cook the skin-side down for 3 to 4 minutes.
4. Afterward, pour the honey-garlic mix over your salmon.
5. Allow the sauce to cook and thicken by stirring it over the chicken for 3 to 4 minutes until it is somewhat sticky.

You may enjoy this dish most when served with steamed tenderstem broccoli and buttery new potatoes, just as the British do.

For recipe 2, cook salmon in the oven along with some dill and lemon.

This recipe can be served for Sunday lunch or for those occasions when you have guests.

(Recipe for 4 people)

• There are 4 salmon fillets.
• A lemon, chopped into slices
• If exceedingly fresh, use 2 tbsp of fresh dill, otherwise use 1 tsp of dried dill.
• 2 tbsp oil made from olives
• I used salt and cracked black pepper.

Method:

1. Set the oven to preheat at a temperature of 180°C using the fan setting (or prepare the oven at 200°C conventional).
2. Lay foil on a baking tray and add some olive oil.
3. Lay the salmon skin-side down. Put a few lemon slices, dill and seasoning on each piece of fish.
4. Wrap the pastry in foil and bake it for 15 to 18 minutes, until the tops become opaque and feel flaky.

I’ve prepared this dish and offered it at Christmas next to smoked mackerel pâté and crusty bread — it’s the first one to go.

Recipe 3: Spinach-Flavored Salmon Pasta

People looking for something comforting and healthy will enjoy this recipe.

Ingredients (for 3 to 4 servings):

• I used 2 salmon fillets that were cooked and flaked.
• You can use 250g fusilli or tagliatelle for this recipe.
• Use 2 cloves of garlic, after mincing them.
• You could use 150ml double cream or crème fraîche.
• A small onion, chopped up.
• Baby spinach weighs about 100g.
• 1 tbsp is about how much olive oil you should use.
• Juice of 1 lemon
• Serve with some salt, pepper and Parmesan, if preferred.

Method:

1. Pasta should be cooked until it is just tender when bit into. Take out ½ cup of the cooking water and drain the pasta.
2. Pour oil into a pan and cook the onions until they become soft. Next, add the garlic and let it cook for 1 min.
3. Put in the cream and add the lemon zest. Let the potatoes simmer for between 2 and 3 minutes.
4. Put spinach in the pan and stir it until it becomes wilted.
5. Mix in the flaked salmon and pasta that has been cooked. Add a little pasta water to your sauce if you wish to make it more liquid.

Another suggestion: put in frozen peas along with the rest of the meal — that’s how I was introduced to this trick during lockdown.

Tips for Shops & Food Items in the United Kingdom

• The top choices for salmon in the UK are Scottish farms, wild-caught salmon and also those marked as sustainably obtained.
• On a budget: Cook with frozen salmon in casseroles and pasta after it is fully thawed.
• Excellent salmon cuts can be found in the Waitrose, Sainsbury’s and Tesco Finest range stores. There are valuable items at Lidl and Aldi as well.

Nutrition Highlights

• All of the above dishes are:
• It has less saturated fat than other activities.
• This food is rich in protein.
• They contain plenty of omega-3 and B vitamins.
• Options for making low-carb, keto or dairy-free meals are available.

Preserving & Using Extra Tips

• Salmon that is cooked can stay in the fridge for as long as 3 days.
• Enjoy the grilled salmon by stirring it into a salad, having it on a sandwich or in an omelette the next day.
• Cream-based recipes aren’t suitable for freezing, yet you can freeze the baked fillets.

My Thoughts

You can find salmon in many UK dishes, as it is delicious and can match almost any kitchen style. These three salmon recipes will please you anytime you want something healthy, simple or delicious.

Every time I cook these dishes at home, they keep impressing my guests. The ingredients in this book are simple to find in the UK, making healthy cooking very affordable.

 

Frequently Asked Questions

 

Q. Most salmon available here is frozen. Is it still good, and what’s the best way to thaw it?

Absolutely! Frozen salmon can be excellent, as it’s often flash-frozen right after being caught, locking in freshness. The best and safest way to thaw it is to take it out of its packaging, place it on a plate, cover it, and let it thaw slowly in the fridge overnight. If you’re in a hurry, you can place the sealed salmon in a bowl of cold water for an hour or so, but the slow fridge method will always give you the best texture.

Q. Should I cook salmon with the skin on or off? Can you even eat the skin?

You should definitely try cooking it with the skin on! The skin acts as a protective layer that helps prevent the delicate salmon flesh from drying out while it cooks. Plus, when cooked correctly, salmon skin becomes wonderfully crispy and is not only edible but also delicious and packed with healthy omega-3 fats.

Q. I’m always scared of overcooking salmon and making it dry. How can I tell when it’s perfectly done?

This is the most common concern, and the key is to remember that salmon cooks very quickly! The best visual sign is when the flesh just begins to turn opaque and flakes easily when gently pressed with a fork. For a more precise result, a food thermometer is your best friend—aim for an internal temperature of around 50−55∘C (125−130∘F) for a moist, medium finish.

Q. What is that weird white stuff that oozes out of my salmon when I cook it? Did I do something wrong?

Don’t worry, you haven’t done anything wrong at all! That white substance is just a harmless protein called albumin that solidifies when heated. While it’s perfectly safe to eat, seeing a lot of it can sometimes mean the salmon was cooked a bit too quickly on very high heat. Cooking your salmon more gently can help reduce the amount you see.

Q. How do restaurants get the salmon skin so crispy? Mine is always soft.

The secret to super crispy skin is a dry surface and a hot pan. First, pat the skin of the salmon fillet completely dry with a paper towel and season it with salt. Then, place it skin-side down in a hot, lightly oiled pan and press on it gently with a spatula for about 30 seconds to ensure the entire skin makes contact. Let it cook without moving it for several minutes until the skin is golden and releases easily from the pan.

Q. What are some simple flavours that go well with salmon? I’m looking for easy ideas.

Salmon has a rich flavour that doesn’t need much to be delicious. The classics are always a great choice: a simple sprinkle of salt, black pepper, a squeeze of fresh lemon juice, and some chopped garlic or dill. For a taste that works well with local ingredients, a light marinade of ginger-garlic paste, lemon juice, and a tiny pinch of crushed black pepper before pan-frying is absolutely wonderful.