This oven broiled salmon dish is so easy to make it will become a favorite on your weekly dinner menu whether you are on a round of whole30 or not. I love to buy a big piece of salmon filet, season it up and broil it. It is the perfect protein for most dishes but goes really well with metemgee or dry food.

Are you following me on instagram? Or maybe you’ve read my post about The Whole30 and me and know that I am starting my 7th whole30 round on Sunday March 1st! I am so excited about this. I’m excited to show my followers, family and friends that eating Caribbean food can be healthy. I’m doing this as a reset to heal my body but also excited about the weight loss that comes with whole30. In past rounds I’ve lost between 10-15 lbs without even exercising and I’m ready to get back on track with my health and stop this cycle of dieting, illness and weight gain. To learn more about the whole30 click here.

 

Making the dry rub:

I love to use a dry rub on oven broiled salmon, because it sticks to the fish better than fresh herbs or green seasoning. The flavor for my salmon varies depending on my mood. I just grab a bunch of pantry staples (spices you typically have in your pantry), mix them together and season my salmon, but the combination shared here is my favorite. Adding the spices to a ziplock bag also works really well.

Seasoning the salmon

Over the years I learnt that seasoning the whole filet then cutting it up works well and saves on time because don’t need to season each individual piece. I also love the flavor of fresh lime juice on fish. It takes me right back to my grandmother Evelyn’s yard with the big lime tree in the center of the walk way. The limes on that tree had a really tough and bumpy skin but the juice was potent. When added to fish it created this bight fresh flavor that was unmatched. So naturally I am always chasing that flavor when I make fish. Lemon also works well with this dish if you prefer the flavor of lemon over lime.

Slicing the salmon into perfect portions

After adding the dry rub and seasoning, I cut my salmon filet into 7-8 slices based on the portions I need. A really sharp knife is perfect for making clean cuts through the flesh and skin.

Cooking the Oven Broiled Salmon

Although this recipe is called oven broiled salmon, I love to sear my salmon on the stove top before adding it to the broiler. This helps the salmon achieve that flavor packed dark golden crust where the dry rub sears onto the flesh. Of course you can just place your fish skin side up on a sheet pan and stick it in the broiler without searing first and it will still be a tasty piece of fish, but where is the fun in that? Be sure to use a skillet that is large enough for all of the fish or use two skillets if necessary. This is the skillet I have and love. it is pretty large. You can also Shop my favs for some of my other kitchen favorites.

After pan searing the salmon for about 4 minutes, I stick it in the oven and broil for another 6 to 8 minutes, then remove from the heat and let it rest for another 2 minutes before serving. Remember that your skillet (including the handle) will be very hot. Always use oven mittens when grabbing the skillet.

The printable oven broiled salmon recipe:

Oven Broiled Salmon
 
Prep time
Cook time
Total time
 
Oven Broiled Salmon is a quick and easy way to cook flavor packed salmon. It is also a healthier option that frying since it uses very little oil.
Author:
Recipe type: Whole30
Cuisine: Caribbean
Serves: 7-8
Ingredients
  • 2 lbs salmon filet
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • ½ teaspoon coriander
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon ground mustard or mustard powder
  • 1 teaspoon salt
  • 1 teaspoon parsley flakes
  • ½ teaspoon paprika
  • Juice of 1 lime
  • 2 tablespoons of olive oil
Instructions
  1. Combine garlic powder, onion powder, parsley flakes, coriander, cayenne pepper, ground mustard, salt and paprika in a bowl, mix together well to form a dry rub and set aside
  2. Then squeeze ½ lime juice over the flesh side of the filet
  3. Next, add the mixed dry rub liberally over the flesh side of the filet making sure that it is evenly covered
  4. Once the flesh side is covered with seasoning squeeze the remaining lime juice over the fish and rub into the seasoning creating a sort of paste with dry rub
  5. Next cut the fish into 7 or 8 pieces
  6. Allow to marinate for at least 30 minutes. May even wrap with plastic wrap and let marinate in the refrigerator over night
  7. Preheat your oven to broil or 500 °F
  8. Then heat up 2 tablespoons of olive oil in a large oven safe skillet on medium heat
  9. When the oil is hot add the fish flesh side down to the pan
  10. Sear for 4 minutes or until the salmon flesh is golden brown
  11. Place pan on the top rack at the highest notch (as long as pan fits and is not toughing the heating mechanism in the oven)
  12. Broil for 8 minutes. Then remove from the oven.
  13. Let rest for 2 minutes before serving
Notes
Ensure that salmon has been scaled (most salmon filets come with scales), then wash salmon with cool water and dry with a paper towel

If marinating overnight remove from refrigerator 30 minutes before cooking to allow the fish to come up to room temperature for even cooking

 

 

 

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