This chimichurri salmon is the perfect dinner for those busy nights. Packed full of nutritious, delicious ingredients, this recipe is easy to prepare and can be ready to enjoy in 15 minutes or less.
Growing up on the west coast, salmon makes a regular appearance on our plates. I love this fish, both as a foodie and registered dietitian, because it’s a delicious, omega-rich protein that can be used to build quick, balanced meals in less than 20 minutes.
We like to include this chimichurri salmon in our meal rotation because it checks all the boxes – nutritious, delicious, and easy. Packed full of flavor and color from the vibrant cilantro chimichurri sauce, this dish plates beautifully and pairs well with almost any side dish. Serve it over one of our favorite grain salads or with grilled lemon asparagus and roasted potatoes.
How to Shop for Salmon
Salmon is a common fish that can be found at almost any grocery store, butcher or fish shop (especially in BC). There are many different varieties of salmon, from chinook to sockeye and frozen to fresh. How do you know which one to buy? Here are a few things to consider when shopping for salmon.
When are you preparing it?
Almost all seafood consumed in North America has been flash-frozen. This means the fish was frozen directly on the boat and is a practice used to extend the shelf life of the fish and kill off any potential parasites.
Fun fact – most sushi grade fish have been previously frozen with this technique and thawed. So, when we see the word ‘fresh’ referring to salmon, it’s referring to the current state of the fish (not frozen) and date it was caught.
If you’re planning on using the salmon within 1-2 days of purchasing it, buy fresh. You can always freeze salmon if you decide not to use it right away. If you like to use salmon for burgers, or are looking for quick salad and bowl protein toppers, you can buy frozen packaged salmon. These are super convenient and can be pulled out and prepped the day of.
What are you using it for?
Salmon can be used in so many different ways – straight up raw or stewed, grilled, baked, poached, pan fried… the list can go on and on. Different cuts and different types of fish pair better with different cooking techniques.
Raw: Buy recently caught (aka fresh), sushi grade salmon. Note: the sushi-grade label is not a certified label, however it is a good guide for determining the highest quality fish. If your salmon smells overly fishy, has brown spots, or is dull, do not consume raw. Those are all indicators the salmon is starting to go. There is always a risk when consuming raw fish so do what feels right for you and your body.
Baked/Poached/Steamed/Pan Fried: Any wild salmon – Chinook/King, Atlantic, Sockeye, Coho, Pink – are perfect for these different cooking methods. Personally, I lean towards Chinook, Sockeye or Coho and choose thicker cut fillets or steaks because they don’t cook as fast and I prefer my salmon cooked medium. That being said, I know there are people who like their salmon cooked more well done, and would recommend a thinner fillet if you fall into that category.
BBQ’d: BBQ’d sockeye salmon on a cedar plank is *chef’s kiss*! I usually choose sockeye fillets when BBQing because they tend to be firmer than other types of salmon and don’t fall apart on the grill. Chinook/King salmon is also a great grilling fish but tends to be pricier.
Stewed: Salmon is a great addition to any pasta sauce, chowder, or stew. You can use any variety of wild salmon for these or can use canned wild salmon if you don’t have any frozen or fresh options available.
How to Prepare Salmon
Salmon fillets can be prepared and enjoyed in many different ways. If I’m cooking salmon right away, I will pat it dry and coat it with salt and pepper or the marinade I’m using. If I’m not using the salmon right away, I will cut the fish into individual portions, salt & pepper them and then wrap them in saran wrap or vacuum pack them for pre-seasoned fillets when I’m in a rush or have no meal plans!
Here are some of my favorite recipes prepared with different cooking techniques:
Raw: Salmon Poke Bowl
Baked: Miso Oven-Baked Salmon and Sun-Dried Tomato Aioli for Baked Salmon
Pan Fried: Salmon Soba Noodle Salad
How to Make Cilantro Chimichurri Salmon
This recipe is really easy to make. It takes 5 minutes of prep and approx. 10-15 minutes of cooking time depending on the size of your fillets. Start by whipping up the cilantro chimichurri. Add all the ingredients (cilantro, parsley, lettuce, garlic, mint, olive oil, vinegar, shallot, and seasonings) into a food processor or blender.
Meanwhile, pat the salmon dry with a paper towel and place skin down in a cast iron pan. Put in the oven for 5-7 minutes or until salmon is opaque throughout and flakes easily with a fork.
Top the salmon with the chimichurri sauce and serve with your choice of sides.
Nutritional Benefits of Cilantro Chimichurri Salmon
Both the cilantro chimichurri sauce and the salmon have a ton of health benefits. People don’t always consider the benefits of adding herbs into your diet but don’t underestimate these mini leafy greens – they pack a powerful punch.
Cilantro: This spicy herb is rich in Vitamin A and K and antioxidants with immune boosting properties.
Parsley: Another nutrient-dense herb rich in vitamin A, C, and K and full of antioxidants which may reduce your risk of certain diseases like cancer and diabetes.
Mint: Mint is one of the easiest herbs to grow (it actually grows like a weed) and is high in Vitamin A and is attributed to helping with indigestion. Win-win!
Butter Lettuce: This green is not always given the credit it deserves but butter lettuce is full of vitamins (A, C and K), iron and calcium.
Salmon: Salmon is often seen as a nutrition powerhouse and is a great source of Omega-3s, protein and vitamin D. Salmon helps fight inflammation, keeps your blood sugars balanced, and helps maintain your bone strength.
Substitutions
I always look at recipes as templates that you can tweak and change depending on your personal preferences. If you’re not familiar with editing a recipe to fit your taste buds, I suggest swapping like for like. Below is a list of potential substitutions that you can use to build your own cilantro chimichurri salmon. I’ve also noted if you can fully omit it to relieve any stress not having an ingredient can cause 😉
Baby butter lettuce: Replace with other leafy greens like spinach or arugula or omit
Parsley: Substitute for more cilantro, mint or butter lettuce or replace with other leafy greens like spinach, basil, arugula, spinach or omiteCilantro: Substitute for more parsley or mint or replace with other leafy greens like spinach, basil, arugula, spinach or omit
Mint: Substitute for more parsley or cilantro or replace with other leafy greens like spinach, basil, arugula, spinach or omit
Olive oil: Substitute for avocado oil
Apple cider vinegar: Substitute for white wine vinegar or white vinegar
Juice of ½ lemon: Substitute for lime juice
Garlic: Substitute for garlic powder or garlic scapes
Shallot: Substitute for red or yellow onionSalmon: Substitute for chicken, prawns, tofu, arctic char, halibut or skirt steak
What to Serve With Salmon
This salmon dish pretty much goes with any side dish but here are a few suggestions if you need some inspo!
- Grilled Lemony Asparagus
- Sauteed Zucchini with Basil and Pinenuts
- Roasted Beet & Kale Salad
- Roasted Root Vegetables
- Creamy Red Potato and Cauliflower Mash
- Hearty Summer Rainbow Power Salad
15 Minute Cilantro Chimichurri Salmon
- Total Time: 15 minutes
- Yield: 4 1x
Description
Packed full of Omega-3s, this chimichurri salmon is easy to prepare and can be ready to enjoy in 15 minutes or less.
Ingredients
Cilantro Chimichurri Sauce
- 1/2 heady baby butter lettuce
- 1 1/2 cups fresh parsley
- 1 cup fresh cilantro
- 1/2 cup fresh mint
- 1/4 cup olive oil
- 1 tbsp apple cider vinegar
- Juice of 1/2 lemon (1–2 Tbsp, adjust to taste)
- 1 large clove of garlic, peeled and roughly chopped
- 1 medium shallot, roughly chopped
- 1/2 tsp coarse salt
- 1/4 tsp freshly-cracked pepper
- Pinch of red pepper flakes to garnish *optional
Baked Salmon
- 1 lb of salmon, cut into 3–4 fillets
- Freshly-cracked pepper
- Coarse salt
Instructions
- Preheat oven to 425°F
- Place all Cilantro Chimichurri ingredients in a high powered blender or food processor and blend or pulse until well combined. You can blend until you get a full puree or stop earlier to get a chunkier consistency.
- Pat salmon dry and sprinkle with salt and pepper and place in a cast iron pan. Bake skin down for 5-7 minutes, keeping an eye to make sure it does not overcook. Salmon is done when opaque throughout and easily flakes with a fork. You may need to cook 1-2 minutes longer depending on the thickness of the salmon.
- Top with cilantro chimichurri and enjoy!
Notes
You can substitute cilantro for more leafy greens or omit completely.
- Prep Time: 5
- Cook Time: 10
- Category: Main Dishes
- Method: Baked
Leave a Comment & Rate this Recipe