Oven Baked Salmon Fillet with Chilli and Ginger
Salmon was once the preserve of the wealthy because of its relative scarcity, but thanks to advanced farming techniques salmon is now readily available and relatively inexpensive, making it a good choice for family mealtimes.
Salmon is a Healthy Diet Choice
Not only is it a good choice for households on a tight budget, it is a healthy option. It is naturally low in saturated fat and trans-fatty acids which can raise cholesterol levels and contribute to heart disease. It’s also low in calories but high in protein, matching chicken, beef or tuna on a pound-for-pound basis.
Preparing and Cooking Salmon
Some people are put off by salmon because they’re not sure of the best way to cook it, but it’s a versatile fish that benefits from simple treatment. It’s remarkably easy and quick to prepare a tasty salmon dish from fresh fillets and a few choice ingredients. Served with some seasonal garden vegetables it makes a wonderful, nutritious family meal, or can be the centrepiece of an evening dinner-party that will be sure to impress your guests.
Oven baked salmon fillet with fresh chilli and ginger is about as easy a recipe as you’ll find. It takes only a few minutes to prepare the dish for the oven, and while it’s cooking you can look after the vegetables and set the table.
Ingredients (for 4 people)
- 4 fresh salmon fillets (about 150-200 grams/4-6 ounces each)
- 1 fresh red chilli
- 1 piece fresh ginger root (about 4 cm/1-1/2 inches square)
- Clear honey
- 16 fresh peeled jumbo prawns (optional)
- Salt and pepper
- Olive oil
Method
- Tear a piece of aluminum foil large enough both to cover the base of a shallow metal oven tray and be able to fold over the salmon to create a sealed foil cooking pouch. Place the foil on the tray.
- Oil the base of the foil with a little drizzle of olive oil. Spread it around so that there are no dry patches. There’s no better substitute to using your fingers of this.
- Place the salmon fillets skin-side down on the foil, leaving a little space between each one – a fingerbreadth is fine.
- Season with salt and freshly ground black pepper.
- Slice open the chilli, scoop out and discard the seeds then cut into fine dice. Scatter the diced chilli evenly over the salmon fillets. Wash your hands thoroughly when you have finished with the chilli – the juice can cause skin irritation and is painful if it gets into your eyes.
- Coarsely grate the fresh ginger directly over the fillets. There’s no need to peel the ginger, just make sure it is fresh and firm.
- Drizzle a little clear honey and olive oil over each fillet and place four big juicy prawns on top if you’re using them. Fold the remainder of the foil loosely over the fish and seal around the edges.
- Bake the salmon at 180 degrees Celsius, gas mark 7 for about 20 minutes.
When it is ready, the salmon will be moist and aromatic while the natural heat of the chilli and ginger will have dissipated enough for even the most sensitive of palates.
Serve with some steamed seasonal vegetables and enjoy with a glass of chilled white wine.
Alasdair Smith - Scottish-based education, travel, family-history and food writer with a passion for all things French and Italian.
