3oz Salmon portions
Preheat oven or toaster oven to Low-Broil setting.
Broiling is an extremely healthy way to cook salmon. Broiled salmon cooks quickly, evenly, and has a simple, delicious flavour. Salmon is a rich source of the long-chain fatty acids called omega-3s as well as B vitamins, protein, and antioxidants. Mustard, herbs, lemon, or even honey can be added for additional flavouring, but aren’t necessary. Sometimes, the simplest preparation is the best.
It takes an average of 6 to 12 minutes to broil a piece of salmon, but this time will change depending on the thickness of the fillet or steak. A larger, thicker salmon portion (8 to 10 ounces) will take longer to cook through than a smaller one (6 ounces) might. A good rule of thumb is that a fillet will take about 6 to 8 minutes to cook per inch of thickness. Cook all fish to an internal temperature of 145 degrees Fahrenheit.
Measure the salmon fillets at their thickest point. For every 1/2 inch thickness of salmon, place the fish 2 inches from the broiler. So, for a 1-inch thick fillet, place the rack 4 inches from the heat source.
Before pre-heating the oven, place the rack the appropriate distance below the broiler in the top of the oven
Place the fish, skin side down and rounded pink side up, on lightly greased foil for easy clean-up. If placing the fish directly on a pan, be sure it is oiled or sprayed with nonstick spray.
Pat salmon dry with paper towel then Drizzle the fish with 1 tbsp of olive oil. Sprinkle with herbs (such as dill, thyme, or tarragon) and salt and pepper for flavouring. I personally like to use the “Clubhouse spice called “Salmon” has the perfect blend of spices for this type of fish and squeeze a little bit of lemon on after cooking.
Place the fish in the oven. Cook 6-12 mins depending on thickness of salmon. Check with fork- it should be flaky if its done. Cook to internal temperature of 145 Degrees F.
Calories per serving (3oz) 180oz