Salmon fillet (wild salmon)

by | Evergreen, Fish, Main course, Salmon, with fish | 0 comments

Wild salmon has a great and intense flavor.
Due to its high content of unsaturated omega-3 fatty acids, wild salmon is particularly healthy.
However, the recipe is equally suitable for the preparation of salmon from aquaculture.


Preparation time

approx. 15 minutes


Cooking time

approx. 15 minutes


for 2 persons

Kitchen know-it-all

"Salmon is rich in omega-3 fatty acids. Is that right?

This is correct in principle, but only applies to wild salmon.

The free-living salmon is a predator and feeds primarily on crustaceans, shrimp and other, smaller fish. The salmon feed used in aquaculture consists of ⅔ of plant food (which the salmon does not eat in its natural environment), plus carbohydrates and fish meal are fed. Only about ⅕ of the fish feed for industrially produced salmon contains fish oils (carriers of omega-3 fatty acids).

Farmed salmon therefore contains much less omega-3 fatty acids than wild salmon. Due to the mainly plant-based fish feed, it also contains significantly more omega-6 fatty acids. However, one should not consume too much omega-6 fatty acids, as it blocks the positive effect of omega-3 fatty acids.

How much omega-6 fatty acids the farmed fish offered at fish counters actually contain is not controlled.


  • 2x salmon fillet (wild salmon) with skin approx. 200 – 250 g
  • 1 lemon
  • 2 tablespoons olive oil (extra virgin)
  • Salt & Pepper

Matches …

… Rice and salad (z. B. Moroccan salad).
But also caramelized apple-onion vegetables harmosizes with the delicious salmon fillet.


Reach for wild salmon – if possible. It is much healthier than farmed salmon (especially in terms of omega-3 fatty acids) and has a much better taste.

Another tip

“Fish must swim,” they say in Hamburg. Fresh, fruity & tangy – so a white wine – for example Veltiner or Riesling fit great.

If you are leaning more towards the caramelized apple and onion vegetable as a side dish, then a red wine will also pair nicely with the dish. As a grape, I would then go for a Syrah or a Merlot.

If you prefer a fresh salad with it, you can also combine the wild salmon with grandma’s cucumber salad.


Prepare salmon fillet

Rinse salmon fillet with cold water and dry with kitchen paper.

Halve the lemon.

Salt salmon fillet and rub flesh side with lemon juice of one lemon half (simply squeeze by hand).

Leave to infuse for approx. 10 minutes.

Fry salmon fillet

Heat olive oil in large enough pan.

Reduce heat to half, approx. 1 min. wait

Salmon fillet on skin side approx. 2-3 min. sear.

Cook salmon fillet

Reduce heat further, close pan with lid.

Salmon fillet approx. 5-8 min. even let pull.

Turn fillets to meat side, cook for another 2-3 min. also allow to simmer.

Be careful not to overheat the salmon fillets

Fish expect a certain delicacy when they are fried. Too much heat will quickly make them dry and bland.

Watch for “white foam” to come out – that’s egg white – and a clear indication that the salmon fillet has gotten too hot … Immediately remove pan from heat, reduce heat, wait a little, then carefully continue frying.

Bringing things together

Lift salmon fillet from pan and place on preheated plate.

Split second half of lemon and add to fillets on plate.

It goes well with rice and a Moroccan salad.

Salmon fillet (wild salmon) Last Update: 2017-07-29T15:56:19+02:00 da Thorsten
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