Sunday Supper: Wild Pacific Coho Salmon

There is an ongoing debate in regards to wild vs. farmed salmon and the benefits of each; it ultimately depends on your personal preference and beliefs. I choose wild because it is not fed on a diet nor is it vaccinated and I prefer it because it’s not as oily. Wild salmon is seasonal to May – October. I was lucky to find some Coho later in the season.

I want to make a note regarding buying fish. Your fish should never smell fishy. It should have an ocean aroma but never fishy. Ask your butcher to hand you the fillet before it wrapped so you can smell it. It should also be bright in color and the eyes should be clear. Cloudy eyes mean that the fish has been there a few days and isn’t very fresh.  Cloudy flesh is also an indication that it is older. Also, don’t be afraid to ask when the fish was delivered or how long they have had it. Additionally, I am not very good at removing the skin on my fish so I also ask my butcher to do that for me.

***SUGAR TIP: When buying fillets, seek out a segment that is consistent in width to ensure equal cook times.

This dish can be prepared with either farmed or wild salmon and can be done in about 20 minutes. It is high in omega-3 fatty acids which are beneficial to your heart and your health. You need very few ingredients making it even easier to make a home cooked meal for your family in a time crunch. I happen to love capers and lemon but if you don’t, you can omit the capers.

What you will need:

Salmon fillets

salt & pepper

olive oil


capers (optional)


What to do:

Preheat your oven to 350 degrees. In a baking dish, add about a tablespoon of olive oil making sure it covers the bottom of the pan. Rinse fillets and pat dry with a paper towel. Crack salt an pepper over each side of the fillet. I prefer to cook my fillet whole and divide later but if you would like, you can cut your fillet into segments before cooking. Sliver your lemons and add the lemon slices on top of the fish so the flavor cooks into it. Add to the fillets to your baking dish ensuring that there is equal space between if cut. If you like to keep the skin on, bake your salmon skin side down. Sprinkle the capers over your salmon making sure that they stay on the fish. Bake for approximately 15 minutes.

Meanwhile clean and cut your broccoli. Bring water to a boil on the stove top and place a strainer on top of your pan. Place broccoli directly above the steam turning florets after 4 minutes. Steam to desired cook.

Remove salmon from the oven and serve with fresh lemon slices. We paired this with an amazing french white Burgundy and it was a match made in heaven. You could also pair this with a sauvingnon blanc. Be sure to choose one with a little more minerality and you will be delighted. Enjoy!

Additional Fish Recipes

Pan Seared Swordfish with Edemame Succotash

Braised Fennel with Orange Roughy and Cherry Tomatoes over Couscous

Citrus Snapper and Chorizo Potato Hash

Mahi-Mahi Tacos

Spicy Ciopinno with fresh Sour Dough Bread


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