It's a top source of heart healthy omega-three fatty acids.

是對心臟有益的Omega-3脂肪酸的主要來源

And a great protein source.

也是一種優良的蛋白質來源。

We're going to show you how to choose the best cuts of this fantastic fish.

這麼棒的魚類，我們要教你如何挑選最棒的部分。

Then, how to cook it to perfection in five easy steps.

然後用5個簡單的步驟完美料理它。

Step One: Choose center cuts.

第1步：挑選中心部位(肚子)的切片

Center cuts have more fat and more tender than tail cuts.

中心部位(肚子)的切片含有較多油脂，也比尾巴部分柔軟

Look for center cuts of equal thickness, so they cook evenly.

選擇厚度平均的中心部位切片，烹飪時受熱才會平均

Step Two: Prep the Salmon.

第2步：處理鮭魚

Remove salmon from the refrigerator twenty minutes before cooking.

要料理的前20分鐘，將鮭魚從冰箱拿出來

This take the chill off the fish and reduces cooking time.

這樣可以將魚肉退冰，也縮短烹煮時間。

Preheat the oven to 475.

將烤箱預熱到華氏475度(約攝氏246度)。

Check for pin bones. Run you hand along the back of the fish,

檢查魚刺。用手沿著魚肉背部撫摸

feeling for small, protruding bones.

感覺看看有沒有小小，突出的小魚骨

If you find one, used tweezers, or needle nose pliers, to pull out the bone.

如果有的話，用夾子或尖嘴鉗把魚刺拔出。

Step Three: Heat the pan.

第3步：熱鍋

Add a bit of butter or olive oil to a glass of ceramic baking dish,

在陶瓷烤盤或烤盤紙上放一點牛油或橄欖油

or a cooking sheet.

Place the pan in the preheated oven for about 5 minutes.

將烤盤放進預熱好的烤箱中5分鐘

The heated, oiled pan is the way you get a crispy, flavorful crust

用預熱好、裹上油的烤盤可以料理出香脆、滋味豐富的魚皮

without over cooking salmon.

而不會把鮭魚煮的過熟。

Step Four: Season the salmon.

第4步：將鮭魚調味

While the pan is heating,

當鍋子正在加熱時，

add flavor to your fillets. Rub the flesh side with your favorite herbs.

將魚排調味。用你喜歡的香草搓揉魚肉。

Try dill, tarragon, basil,or italian parsley.

試試時蘿、龍蒿、羅勒，或義大利巴西利葉

You can use fresh, or dried herbs. Dried herbs are more concentrated,

你可以用新鮮的或乾燥的香草。乾燥香草的味道較濃郁，

so you use less. The fresh to dried equivalent is this:

所以少放一點。新鮮和乾燥香草的比例是：

1 tablespoon of dried herbs is about the same as 3 tablespoons of fresh.

1湯匙的乾燥香草等於3湯匙的新鮮香草。

Step Five: Bake the Salmon.

第5步：烤鮭魚

When the pan is sizzling hot, add the salmon, skin side up.

當鍋子已經很熱時，將鮭魚魚皮朝上放入

Place it in the oven and bake for 4 to 5 minutes.

將鍋子放入烤箱考4到5分鐘

When baking salmon, plan on 10 minutes for every inch of thickness.

烤鮭魚時，每吋厚度的魚肉大約需要烤10分鐘。

Next, to remove the skin from the fillet. Remove the pan from the oven.

接下來，將魚皮跟魚肉分開。從烤箱中拿出鍋子。

Using a sharp knife, peel off the skin. If it doesn't remove easily,

用一把鋒利的刀子把魚皮取下。如果魚皮跟魚肉不容易分開

Put the fillets back in the oven for another 2 minutes.

把鍋子放回烤箱再烤2分鐘。

When the skin is removed,

當魚皮被取下，

Season this skin side with salt and pepper.

用鹽和胡椒調味魚皮。

Gently turn the fish, season the other side with salt and pepper.

輕輕地將魚肉翻面，用鹽和胡椒將另一面魚肉調味

Put it back in the oven for 3 to 5 minutes.

然後放回烤箱再烤3到5分鐘。

Here's the doneness test: Your salmon is cooked when

測試魚肉主熟的方法：當鮭魚煮熟，

it is firm, not mushy.

肉質會變紮實，而不會軟軟的。

It should be opaque throughout, and just beginning to flake.

顏色會變得不透明，魚肉會呈塊狀分離。

The fish continues to cook once it's out of the oven.

就算鍋子離開烤箱，魚肉還是會繼續被加熱，

So remove the salmon when it's slightly under done.

所以要在鮭魚完全煮熟之前從烤箱裡拿出來。

Don't over cook salmon. Under done is better than over done.

不要將鮭魚煮的過熟。不熟比過熟好。

Serve your salmon as it is, with the squeeze of fresh lemon,

煮好的鮭魚擠上一點檸檬汁，佐上清脆的沙拉

topped with a chunky fruit salsa.

加上厚實的水果莎莎醬後直接上菜。

Or tossed with pasta and a light cream sauce.

或著跟義大利麵和清爽的奶油醬汁輕輕繳拌。

Cook extra filets to make salmon salad to eat the next day.

剩下的魚排可以隔天煎了做鮭魚沙拉。

Healthy, delicious, and easy to cook,

健康、美味，又容易料理，

salmon is the ideal way to add flavor and protein diversity

將鮭魚加入你每週的晚餐菜單是

to your weekly dinner menus!

增添風味和變化蛋白質攝取的好選擇！