With the days getting cooler, we are beginning to see the signs of autumn.
Yuki Ito, a culinary expert and managing chef of Healthy Dining ITO, recommends a dish using autumn salmon, which is now in season.
"An autumn salmon, or chum salmon, migrates upstream to where it was born to spawn," she said. "The mild-tasting meat that is low in fat is a great ingredient to add to any dish, and it is even tastier when you add a little oil [when cooking]."
Sockeye salmon is moderately fatty, so it's good for making smoked or grilled salmon. Silver salmon has a relatively high-fat content, so it tastes good grilled or in a hot-pot dish.
"There are various types of salmon, and each kind is suitable for different dishes," she said. "You can choose the right one to meet your needs."
The first dish is a herb sauteed autumn salmon, with a crispy skin that is cooked in olive oil.
Herb sauteed autumn salmon
Ingredients (serves 2):
2 fillets of autumn salmon
1/2 tsp dried herbs (thyme, basil, oregano, parsley and other herbs of your choice)
Lettuce, tomatoes or other vegetables (as needed)
2 tsp olive oil
Directions:
1. Sprinkle a pinch of salt, pepper and herbs onto the salmon fillets, and let it sit for about 10 minutes. Pat each slice with a paper towel when they become moist.
2. Pour olive oil in a cold skillet and lay the fillets, skin-side down, into the pan.
3. Fry the fillets over medium heat. When they are browned, flip them over and fry them the same way until brown.
4. Press down on the fillets to keep the skin in contact with the skillet by using chopsticks or another utensil to ensure an evenly crisped surface.
5. Serve the fillets on a plate with salad.
I recommend choosing a cut of fillet that has a flat skin-side so that it can easily be pressed into the pan for a nicely browned crisp skin. The aromatics from the herbs and olive oil is mouth-watering, and the texture of the crispy skin is enjoyable.
Another dish I recommend is the soy milk gratin with salmon and spinach.
Soy milk gratin with salmon and spinach
Ingredients (serves 2):
2 fillets of autumn salmon
1 bunch of spinach
250 cc plain soy milk
15 g butter
1 tsp consomme powder
1 tbsp soft flour
Pizza cheese (as needed)
Directions:
1. Cut the salmon into bite-sized pieces and sprinkle a little salt and pepper. Let it sit for about 10 minutes.
2. Dry the salmon with paper towels and lightly coat it with soft flour. If you cover the fillets with too much flour, the coating can easily come off while baking, so shake off any excess flour.
3. Cut the spinach into 5-centimeter-long pieces.
4. Heat butter in a skillet, add the salmon fillets and brown them over medium heat. Add the spinach and saute.
5. Add a tablespoon of flour and cook the spinach until it has softened. Cook the salmon fillets thoroughly to remove the fish smell.
6. Add plain soy milk and consomme powder into the skillet over medium heat, and constantly stir.
7. When it is almost boiling, lower the heat and keep stirring until the soy milk thickens. Season with a pinch of salt and pepper. Be careful not to let the soy milk boil because it will separate.
8. Place the fillets and spinach in a heatproof container and put pizza cheese on top. Bake in a toaster oven for about 10 minutes until browned.
The autumn salmon mixed with a rich sauce with plenty of spinach makes a highly satisfying dish.
"It has become easier to prepare meals thanks to the abundance of food, but we're losing a sense of the seasons," Ito said. "Seasonal ingredients are packed with nutrients and have a high nutritional value. What's more, they are affordable and budget-friendly. Enjoy autumn salmon in a variety of ways," Ito said.
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