From the Sea Pt 2: Salmon and Smashed Potatoes

salmon and potatosI have decided that one of my summer goals should be to eat more seafood. It is the perfect thing for these hot new york summer nights as it all cooks quickly and is nice, light and healthy. Cooking fish is not hard but for the longest time it has been something I have avoided for whatever reason. I think it stems from, just as other meat, the fact my schedule is never concrete so if I buy something and cant cook it that night it might go bad and I typically don’t have time to spend on such things on a week night. I realized though this is crazy with seafood because if I buy it the day of and cook it that day it does not take long at all and is a nice variation to my diet.

With all that being said my one of my favorite fish has to be Wild Caught Pacific Salmon. Being born and raised on the west coast I have spent a majority of my life all to spoiled with the ability to go to the coast on occasion and come back with fresh salmon during the salmon season. So when I some nice looking Alaskan Sockeye Salmon at the store last week I decided to pick some up for my weekend dinner. As I have not cooked fish in a long time I thought I would go for a simple preparation of pan frying it with a crust and make some potatoes that I had around to go with it.

While I did not write down exactly what I did I have included a short guide of what I did below. But regardless of how you decide to prepare it start including more seafood in your diet, its delicious and good for you! Also if you are unsure what to buy and want to know its impact on the environment and safety for your consumption you can always check the Monterey Bay Aquariums Seafood Watch Site.

salmon and potatos


Please remember this is not a real recipe just more of a guide, use your own judgment when cooking

Serves 2


1 lb Salmon


Chili Powder


Olive Oil


Cast Iron Pan

Plate/ Bowl for breading


6 Red Potatoes

Miso Paste (I used brown miso)

Olive oil



Baking Pan

Mixing Bowl


The Procedure


Preheat the oven to 350F

In the mixing bowl add your washed red potatoes with their skins on and add a bit of miso paste and olive oil to the bowl and mix to cover the potatoes. Add salt and pepper to taste.

Pour Potatoes out into a baking pan and cover with foil

Place in the oven and cook until potatoes are soft enough to smash with as large spoon.

Remove from the oven once soft and using a firm grip on the spoon smash each potato


In your breading bowl add in your cornmeal, salt, and chili powder.

Place your salmon in the breading mixture flesh side down and make sure everything is covered with the cornmeal mix

Preheat your cast iron pan and once it is hot add your butter and olive oil

Once the oil is warm place your salmon in the pan flesh side down.

Let it cook until the crust is crispy then flip over and cook skin side down until the salmon is cooked through.

Remove from heat and plate with the potatoes.

salmon and potatos

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