The Perfect Pan-Fried Salmon Fillet Recipe

9/02/2016

I know it isn't popular to say that fitness-friendly food is sometimes boring - but I think it sometimes can be. You cannot go wrong with oats, eggs, chicken, carbs from potatoes and rice, adding broccoli, lettuce and drinking 2-3l of water. But even when I'm motivated to do so, I sure can get bored with this repetitive (albeit very effective) food routine. That's why I've made that extra effort to spice things up a bit - that being said, my way of doing this isn't particularly special, revolutionary or daring. I generally like fish and salmon is one of my top picks. It's healthy, nutritious and delicious. Not to mention how easy it is to prepare pre-freezed salmon with some veggies and potatoes. That way my body gets all the nutrients it needs but also, my taste buds are offered a little treat.

I love a colorful plate and when there's a lot happening on it - but the tastes must be coordinated. This is one of my favorite combos. Defrosting salmon takes time and during that time I try to prepare the basmati rice which I like to mix with stir-fried veggies. With them added, the meal gets a bit of crunch whilst I prefer the taste of basmati rice compared to other types of rice.

Broccoli, peas and French beans are quick to make and taste yummy. I just chuck them into the oiled-up pan for a few minutes after my rice has boiled and then I mix them together. For seasoning I use a bit of salt and lots of pepper. I also love combining cooked potatoes with spinach which is also a quick addition to prepare (of course, I do add some chopped garlic to it along with chili flakes). But first, I do cook the potatoes and set them aside - then I go in with the rice, veggies and spinach.

Salmon fillets aren't hard to prepare - I like to have a bit of crust on the outside but the meat still has to remain tender so don't crazy with the heat. I've garnished it with some lime juice, fresh parsley and sesame seeds. Feeling quite adventuruos, I've drizzled some peanut butter over the potatoes. It might sound odd, but it goes so well with everything! I've eaten peanut butter with fried chicken fillets - stellar combo. And have you tried fresh pineapple after a chicken-based meal? It helps digest chicken faster and it (also, surprisingly) tastes so good. Well, this was supposed to be a pretty basic salmon-based meal but it doesn't seam ordinary at all, does it?

  • Znam da nije popularno reci kako je prehrana koju asociramo za fitness nekada dosadna - ali ponekada zaista moze biti. Naprosto ne mozete pogrijesiti ako se hranite na osnovi zobi, jaja, piletine te ako uzimate ugljikohidrate iz krompira i rize, uz njih ubacite brokulu, salatu i pijete 2-3l vode, rezultati ce sigurno biti primjetni. Ali cak i kada mi motivacije ne nedostaje, nekada mi ova kombinacija (iako izuzetno efektna) jednostavno dosadi i pozelim promjenu. Zato sam pokusala da stvari malo razdrmam u kuhinji - ali imajte na umu da moje vidjenje promjene nije narocito revolucionarno ni posebno ali meni je uspjelo uciniti hranu zanimljivijom. Inace volim ribu a losos mi je jedan od top favorita. Da ne spominjem koliko je lako smrznute filete lososa pripremiti uz povrce i kuhani krompir. Na taj nacin tijelu serviram nutrijentne koji su mu potrebni a okusom ovo jelo malo odskace od rutine.
  • Volim kada na tanjiru imam vise toga i kada oci 'lete' na vise boja - ali ukusi se medjusobno uvijek moraju slagati. Odmrzavanje lososa doduse oduzima malo vremena ali taj period koristim da pripremim basmati rizu i povrce koje cu uz nju da serviram. Povrce (pogotovo mahune) ce lijepo hrskati pod zubima (povrce volim kada je al dente) dok licno smatram okus basmati rize najprijatnijim u poredjenju sa ostalim vrstama rize. Nakon sto riza bude skuhana (zacinim je sa malo soli i puno bibera) prelazim na pripremu povrtne mjesavine. 
  • Svidja mi se kombinacija brokule, graska i mahune/boranije koju je ujedno veoma lako (i brzo) spremiti. Samo ih ubacim u prethodno nauljenu tavu na par minuta - sve vise od toga 'ubije' boju, ukus i nutrijente u povrcu. Potom malu kolicinu rize pomijesam sa povrcem (malo jer cu servirati i krompir). Takodjer mi se uz ribu dopada ona klasicna kombinacija kuhanog krompira i spinata - spinat pripremam cim zavrsim sa mahunama i naravno, dodam malo narezanog bijelog luka. I mozda malo susenog cilija. Ono sto sam mozda prvo uradila jeste kuhanje krompira - potom hronoloski idem sa rizom, mahunama i spinatom.
  • Filete lososa nakon odmrzavanja nije tesko pripremiti. Licno volim kada je korica hrskava a meso je mekano - zato ne ludujem sa vatrom (usput receno, preferiram kuhanje na plinu). Losos sam zacinila limunovim sokom, svjezim listom persuna i susamom. Posto sam bila raspolozena za necim malo drugacijim, isprobala sam kako ide kikiriki puter uz kuhani krompir. Vjerujte, itekako sam svjesna koliko je ova kombinacija cudna ali - meni se barem ukus jako dopao! Takodjer volim mrvicu kikiriki putera jesti uz przene filete piletine - jos jedna neobicna ali super ukusna kombinacija. Ne znam da li ste probale nakon piletine, pojesti svjez ananas? On pomaze da se piletina bolje probavi a i osvjezavajuce je slastan. Ovo je trebalo da bude jedan jednostavan i uobicajen obrok sa lososom ali cini mi se da nije bas potpuno obican, zar ne?


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2 comments

  1. Bas kao sto si napisala ponekad zdrava ishrana postane dosadna ali povrće je uvijek tu da spasi stvar.
    Ja volim ribu i morsku a i riječnu pripremiti u foliji u pećnici a uz nju poslužiti proso ili krompir sa blansiranim spinatom/blitvom.U rano proljeće tu je i blansirana kopriva.
    Nisam bas neki ljubitelj mahuna ali volim salatu od njih pa to onda nekako kompenzujem.

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    Replies
    1. Tako je, nekada covjer mora biti kreativan da razbije rutinu.
      Oh da, kopriva je takodjer divna kada je mogu naci a sluzim se slicnom taktikom - ako nesto ne volim kuhano pokusam sa tom namirnicom napraviti salatu :)

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