Salmon and rosemary are two powerhouse ingredients that are amazing on their own, but even better together. The combination of tender, flaky salmon and fragrant, piney rosemary makes for a scrumptious pairing. But is rosemary really good for salmon? How should you cook salmon with rosemary? And what are the potential health benefits of eating salmon seasoned with this aromatic herb? Keep reading to find out!
Why Rosemary Complements Salmon So Well
There are a few reasons why rosemary and salmon pair perfectly
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Flavors complement each other. The bold, earthy flavor of rosemary beautifully complements the rich, fatty taste of salmon Rosemary’s woodsy aroma and hints of citrus and pine provide the perfect accent to salmon’s mild, delicate flavor
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Texture contrast. The coarse texture and woody stems of rosemary leaves add nice visual contrast and textural intrigue to the smooth, tender salmon flesh.
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Salmon can handle strong flavors. Oilier fish like salmon can stand up to stronger seasonings like rosemary, while more delicate fish may get overwhelmed.
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Salmon’s fat carries flavors. The high fat content in salmon readily absorbs flavors from the rosemary seasoning so they permeate the entire fillet.
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Versatile pairing. Salmon and rosemary taste fantastic prepared in so many ways like baked, grilled, broiled, poached or pan seared.
So rosemary’s robust essence, texture and heartiness balance beautifully with salmon’s rich, fatty profile. This makes them an ideal flavor pairing.
Health Benefits of Salmon and Rosemary
Eating salmon seasoned with rosemary gives you a power duo of healthy ingredients:
Salmon health benefits:
- High in omega-3 fatty acids like DHA and EPA
- Excellent source of protein
- Rich in B vitamins like niacin, B12 and B6
- Contains important minerals like potassium, selenium and iron
Rosemary health benefits:
- Contains antioxidant compounds like rosmarinic acid
- Has anti-inflammatory effects
- May boost brain function and memory
- Has antibacterial properties
By pairing salmon and rosemary, you maximize the nutritional value of your meal. The healthy fats in salmon aid absorption of the fat-soluble antioxidants in rosemary too.
Best Ways to Cook Salmon with Rosemary
There are endless ways to cook salmon accentuated with the flavor of rosemary. Here are some of the most popular preparation methods:
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Baked salmon with rosemary: Coat salmon fillets with olive oil, minced rosemary, garlic, salt and pepper. Bake at 400°F for 10-15 minutes until flaky.
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Grilled rosemary salmon: Rub salmon with olive oil and season with rosemary, lemon, garlic and pepper. Grill over medium heat for 3-5 minutes per side.
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Broiled salmon with rosemary: Place salmon on a broiler pan and top with rosemary, lemon slices, butter and/or olive oil. Broil 6 inches from heat for 6-8 minutes.
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Poached salmon with rosemary: Add rosemary sprigs, garlic and lemon slices to poaching liquid. Simmer salmon fillets for 8-10 minutes.
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Pan seared rosemary salmon: Coat salmon with minced rosemary, salt, pepper and olive oil. Cook skin-side down over medium-high heat for 2-3 minutes per side.
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Roasted rosemary salmon and veggies: Toss vegetables like asparagus, zucchini or Brussels sprouts with olive oil, rosemary, garlic and salt. Roast salmon and veggies together at 400°F for 12-15 minutes.
Try experimenting with fresh or dried rosemary to see which you prefer. Minced or whole rosemary sprigs add nice texture too.
Tips for Cooking Salmon with Rosemary
Follow these tips for flawless salmon seasoned with rosemary every time:
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Pat salmon fillets dry before cooking so the rosemary seasoning adheres evenly.
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Coat both sides of the salmon with olive oil first before adding rosemary and other seasonings.
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Sprinkle fresh minced rosemary or crush dried rosemary in your fingers before applying to release the essential oils.
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Add rosemary early on for maximum flavor absorption, along with garlic, lemon, pepper and salt.
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Roast, grill or broil salmon skin-side down first for crispy skin, then flip.
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Cook until salmon is opaque throughout and flakes easily with a fork. Check thicker fillets with a thermometer for 145°F.
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Avoid overcooking, as salmon can become dry. Better to err on the side of undercooking.
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Let salmon rest for 5 minutes after cooking. The temperature will rise slightly as it relaxes.
Follow these simple tips and you’ll have restaurant-quality gourmet salmon seasoned to perfection with fragrant rosemary in no time!
How to Grow Your Own Rosemary
Want an endless supply of fresh rosemary to flavor your salmon? Consider growing your own rosemary plant! Here’s a quick overview on how to grow and care for rosemary:
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Grow rosemary in zones 8-10 or indoors as a houseplant. It likes full sun and well-drained, sandy soil.
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Plant rosemary outdoors in the spring after all chance of frost. Space plants 2-3 feet apart.
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Water sparingly, allowing soil to partially dry out between waterings. Overwatering leads to root rot.
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Harvest rosemary year round! Cut 4-6 inch stem tips just above leaf nodes.
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Hang rosemary bundles to air dry for 2 weeks before removing leaves and storing.
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Rosemary lasts for years in the garden, up to 10 years! Prune after flowering to maintain shape.
With just a little TLC, it’s easy to grow your own rosemary plant for a never-ending supply of this flavorful herb!
Frequently Asked Questions
What are the best salmon cuts to pair with rosemary?
The fattier salmon cuts like salmon fillets and salmon steaks work best, as they can handle bold seasonings. Leaner cuts can get overpowered by the strong rosemary flavor.
Should I use fresh or dried rosemary on salmon?
Both work great! Fresh rosemary has a more pronounced aroma, while dried rosemary concentrates the woodsy flavors. Use about 3x more fresh than dried.
Can I cook frozen salmon with rosemary?
Absolutely! Thaw frozen salmon fillets first, pat dry, then coat with olive oil and rosemary seasoning before baking, broiling or pan searing as usual.
Should I add rosemary at the beginning or end of cooking salmon?
Add rosemary and other aromatics at the start so the salmon has time to fully absorb the flavors as it cooks. If garnishing with whole sprigs, add those toward the end.
Is salmon still healthy cooked with rosemary and oil?
Yes! Salmon remains nutritious cooked with heart-healthy olive oil and antioxidant-rich rosemary. Avoid heavy cream or butter-based sauces for the healthiest preparations.
What sides go well with rosemary salmon?
Some delicious options include roasted potatoes or veggies, rice pilaf or couscous, salad, pasta or risotto. Bread is great for dipping in any pan sauces too.
In Conclusion
Rosemary and salmon truly are a match made in culinary heaven! Rosemary’s piney essence pairs perfectly with salmon’s rich, fatty profile. This aromatic herb also boosts the nutritional value of salmon with its antioxidant compounds. From baked and grilled to poached and pan seared, there are so many tasty ways to enjoy this dynamic duo. Follow the cooking tips for flawless salmon seasoned with rosemary every time. And consider growing your own rosemary for an endless supply of this fragrant herb.
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Health benefits of salmon
For some reason, people are put off making salmon because they think it is complicated, but like most salmon recipes, this couldnt be easier. This is a recipe for those that hardly ever cook fish, and also for people that love fish and are looking for new ways to cook it. As well as being easy, it is healthy thanks to all the nutrition from the salmon.
- It is one of the best sources of long chain omega-3 fatty acids, which have been proven to reduce inflammation and lower blood pressure. Children who regularly consume foods rich in Omega-3 have been shown in studies to have increased concentration levels and improved learning abilities.
- Salmon is an excellent source of high quality protein – a 100g (3.5oz) portion contains 25g of protein.
- Contains high amounts of B vitamins. These are good for repairing DNA and reducing the causes that can lead to heart disease. B vitamins also help maintain optimal brain and nervous system functioning.
- Scientists are investigating the role fish consumption may have in protecting people from some cancers, Alzheimer’s disease, depression, asthma, diabetes, macular degeneration, high blood pressure and multiple sclerosis.
- Contains antioxidants.
Why you will love it
- Quick and easy – Just a couple of minutes of prep time goes in to making this rosemary salmon, and then you can just let it cook to perfection.
- Minimal ingredients – Only 4 ingredients (plus seasoning) are needed to make this.
- All done in one pan – Less washing up is good with us.
- A great way to use rosemary – If you have some leftover rosemary that you dont know what to do with, then this is a good way to use it up.
- Salmon – We used boneless, skin on salmon.
- Garlic – Freshly crushed is best. Make sure you crunch is almost in to a fine paste, so there is even distribution across the salmon. You can save some time by using ready crushed garlic in a jar if you prefer.
- Lemon – This adds some freshness to the sauce. You could use lime juice instead if you prefer.
- Rosemary – Use fresh rather than dried in this recipe.
- Salt and pepper – Generously season.
A full ingredients list with measurements is in the recipe card below.