When it come to seafood, salmon is my absolute favorite to prepare. It is a weekly staple in our household and never disappoints. I like it because it not only tastes good but it’s also one of the most nutritious types of fish you can eat. Salmon is an excellent source of protein, high in omega-3 fatty acids, B vitamins, selenium, and phosphorus. Salmon is good for your skin and hair as well as your heart and brain. It is definitely a superfood!

I purchase my salmon and other seafood at my local seafood market because I know it is high quality…in chatting with Russ, the owner and fishmonger I learned that he purchases his salmon directly through a broker out of Scotland. The salmon is naturally raised and sustainable. While they are not in cages, the salmon are kept in a gulf like area eating the natural kelp, algae, and seaweed of the ocean. Knowing how my salmon is raised is incredibly important.

The recipe I am about to share with you is another one provided by my sister. The recipe is simple, but somehow brings out the richness in the salmon flavor. All you need is a cast iron skillet, avocado and olive oil, salt, pepper, rosemary, and coconut aminos.

Here’s what you will need:

  • 1.8 lbs. Salmon fillet (less or more, depending on how many you are feeding)
  • 1/2 Tbsp. avocado oil
  • 1 Tbsp. olive oil
  • 1 tsp. kosher salt
  • 3 – 4 turns freshly ground pepper
  • 2 tsps. coconut aminos
  • 1-2 sprigs rosemary


  1. Heat oven to 375 degrees (F)
  2. Lightly coat the bottom of your cast iron skillet with avocado oil.  I use a 12″ skillet.
  3. Place salmon (skin side down) into skillet and lightly coat with olive oil then rub the oil into the flesh.
  4. Sprinkle the salmon with salt and pepper and let it marinate for about 10 – 15 minutes.
  5. Drizzle the salmon with coconut aminos.
  6. Place 1-2 sprigs of rosemary on top of salmon
  7. Bake in oven for 20 – 25 minutes. Check salmon at 20 minutes for doneness.


I have to admit, I never measure when I make this dish. It’s all by sight. I did measure this time around to get an idea of how much of each ingredient I use.

When I mention lightly coat…that is what I mean. Salmon is an oily fish! You don’t want to over do the olive oil.

When checking for doneness, use a fork or your finger to gently press down on the fillet. If the salmon flakes, then it is done.

I purchased a rather large piece but it makes for good leftovers.

As to the coconut aminos, I use either the Trader Joe brand or Coconut Secret.

Hope you enjoy the taste and the simplicity of this dish. Bon Appétit!