Here is a Delicious Salmon Recipe Made in Under 30 Minutes

I recently started eating salmon and found that I truly enjoy this delicious seafood and needed a flavorable salmon recipe. As I started purchasing salmon, I realized there are many things that I did not know about it, such as how to prepare it.

I always heard that salmon was good for you, but why? What are the benefits of eating salmon? I also learned there is a risk to eating salmon as well. But what risk???

I was told salmon was good for me, now I hear that it could come with some health risks. As if that was not enough, I learned there are different kinds of salmon – wild and farmed salmon. I started to wonder if it made a difference if I ate wild or farmed salmon. On top of all that, I learned there are different classifications inside of wild salmon.

Ay Yai Yai; I just wanted to eat salmon.

Well, if you are like me and you want to eat healthily and you enjoy salmon, but you have questions, then you have come to the right place. Because I love to learn and do research (That’s code for I’m an overthinker), I will provide you with answers to your questions along with a delicious tasting salmon recipe.

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Nutritional Benefits

Salmon filet

As a superfood, salmon is as super as it gets. When eating a 3 to 4-ounce filet, your choice of salmon will have roughly 200 calories, and it is low in saturated fat. Salmon is jam-packed with proteins; it is rich in vitamin B12, vitamin D, and potassium.

Health Benefits

grilled salmon on white ceramic plate
Photo by Horizon Content on

Eating salmon which is filled with vitamin B12 helps with the health of your blood and nerve cells.

But here is the real beauty of eating salmon! Your body does not produce omega-3 fatty acids, but salmon will help provide your body with a powerful punch of omega-3 fatty acids.

Research shows that omega-3 fatty acids help in reducing,

  • Cardiovascular disease (heart attacks and stroke)
  • Certain types of cancers
  • Dementia
  • Alzheimer’s

To get the full health benefits of seafood, the USDA recommends that you eat at least two-three meals a week with seafood that equals up to 8-12ounces. Salmon is a great choice to help fulfill your 8-ounce requirement.


  • Seafood does carry the risks of mercury. This is a real risk if too much seafood is consumed. However, salmon has some of the lowest levels of mercury.
  • Excessive consumption, due to its high omega-3 fatty acid content, can lead to vitamin A and D toxicity and mercury exposure.

Wild Salmon vs Farmed Salmon

person holding raw fish
Photo by cottonbro studio on

In the US, the two kinds of salmon most readily available are Wild Pacific and Farmed Atlantic. There is Wild Atlantic salmon, but not in abundance. So, typically Atlantic salmon is farmed.

Both Wild Pacific and Farmed Atlantic salmon tastes good and are good for you, but there are some differences.

  • According to an article by the Global Aquaculture Alliance, “Farm-raised fish are hatched, raised and harvested under controlled conditions comparable to other farmed animals. Farmed Atlantic salmon is available year-round in fresh or frozen forms.”
  • Wild and pacific salmon have different flavors, textures, and colors (red, orange, pink, and white). But still, it can be hard to tell the difference between wild and farmed salmon.
  • If you have shopped for salmon, you know that there is a price difference. Wild salmon is a bit more expensive than farm-raised salmon.
7-minute meditation

How to Prepare a Great Tasting Salmon – Delicious Tasting Salmon Recipe

Salmon, veggies, lemon, tomatoes, and herbs on a cutting board. Salmon recipe

Here is a quick and easy way to prepare your salmon. This is a delicious recipe that I have perfected. The spices are a combination that I enjoy. Try these spices or mix up your own. Just leave out the salt!

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes


  • One pound skin-on salmon fillet
  • Virgin Olive Oil
  • Black Pepper, Cajun Seasoning, and Cayenne Pepper


  • 1 non-stick frying pan
  • 1 spatula


  1. Choose a nice thick cut of salmon.
  2. Preheat the oven to 425°F with a rack placed in the middle.
  3. Rub the salmon with Virgin Olive Oil (just enough to coat the salmon). Sprinkle the salmon generously with Black Pepper, Cajun Seasoning, and Cayenne Pepper.
  4. Add Virgin Olive Oil to the frying pan and let the oily pan heat for 1-2 minutes over medium-low heat.
  5. Raise the heat to medium/high and place the salmon in the frying pan with the skin side up for 5 minutes until golden brown. 
  6. Carefully flip the salmon over (skin side down) and let cook for 5 minutes.
  7. Place the pan into the oven for 5 minutes.
  8. Done: The USDA recommends an internal temperature of 145°F at the thickest part of the fillet. (Personally, I look for the fillet to no longer have pink in the middle and have a nice flake to it).
  9. Slide the spatula between the skin and meat and transfer it to the plate.
  10. Serve and eat immediately: Make the meal complete by serving it with brown rice and mixed vegetables and a salad.

Go to the comment section and let us know how you season and cook your salmon.

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Earnest Robinson Jr Coach and Author
Earnest Robinson Jr


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