First off - I am an excellent cook, with significant training as well as a background in engineering and nutrition. I love to base my recipes on the scientific/metabolic why as well as the flavor.
So to start you off on your salmon recipe
Have handy -
1/2 tsp. turmeric
1/2 tsp. cayenne
pinch of cumin
1/2 tsp ginger paste or crushed fresh peeled ginger root. This is easiest to do in a coffee grinder or cuisinart if you use the fresh option.
pinch of salt
fresh ground black pepper
a crushed clove of garlic
very small amount of olive oil
lemon wedge
splash of coconut milk
Prep the fish - for either steaks or fillets you want to rinse the fish in cold water and pat it completely dry. Lightly score the skin side of the fish, making sure the scoring doesn't cut through more than the skin if you can manage it. A sharp knife helps a ton here.
Once the fish is scored and dry, mix the dry seasonings together and rub the mixture gently onto the fish. Try and get as the score marks filled with the seasoning mix. The skin side of the fish should look slightly striped with the cut marks filled with the darker seasoning mix. The flesh of the fish should be evenly seasoned as well. Set the fish aside at room temperature for the next few minutes while you prep the pan.
Heat a skillet large enough to cook the cut of fish one entire side at a time. I prefer a small cast iron pan I acquired from an unknown source a long time ago but any skillet works. *WIPE* the oil over the pan evenly. You don't need it to keep the already oily fish from sticking or for their to be any standing oil in the pan. A thin even coating of olive oil is enough.
Turn the stove onto medium heat ( 6 out of 10, or a about half way up for a gas burner ) and once the oil is hot set the fish skin side down in the pan. While the skin side cooks for 5-6 minutes spread the garlic and ginger onto the flesh side of the fish. If you are cooking a steak don't worry about which side is down. You still only need to spread the garlic and ginger onto the side that is face-up in the pan while the other side cooks. The times are also reasonably similar although a steak that is thicker than your average fillet may take 6-7 minutes.
Once the white fat layer beneath the skin starts to liquefy and the meat appears to be turning white through to the half way mark you can carefully flip the fish over. Don't be rough here or the garlic and ginger will smear onto your pan. You want as much of it to be under the fish now as possible. Turn the heat down slightly and let the fish cook the rest of the way through by watching the pinkness on the side of the cut. When it is just opaque all the way through when viewed from the edge the center will still be pink. Take the fish off of the pan but leave the oil and seasoning that is left behind on the burner. Pour in your splash of coconut milk and a squeeze of citrus of some sort. I prefer using about a tbsp. of pulpless orange juice but a lime, lemon or grapefruit works just as well. You don't need much. Using a wooden spoon scrape the seasoning and cooked garlic/ginger off the pan and let it simmer in the coconut milk / citrus for a minute or two.
Spoon the mixture onto the top of the fillet and enjoy.
A note on the seasonings chosen -
Turmeric - metabolic booster, assists in metabolizing protein. Contains curcumin which lowers cholesterol and is a powerful anti-oxidant.
CURRY POWDER: Turmeric
Cayenne - provides a short term metabolic boost. Raises median body temperature and an increase in circulation.
Spice Up Your Metabolism With Cayenne Pepper Fit Tip Daily
Ginger - reduces stomach acidity. Contains protein metabolizing enzymes. Stimulates circulation and reduces inflammation.
Healthy benefits of ginger - food that speed up metabolism and more | Health, fitness and beauty
Cumin - increases body temperature thus metabolism. Reduces inflammation, detoxifies the liver and stimulates appetite. Also a powerful anti-oxidant.
Medicinal Benefits of Cumin Seeds
The reason you wait to apply the garlic and ginger is because wet pastes are hard to apply to just one side of the fish during the seasoning process. This isn't important to their function.
The reason you don't marinate salmin is because it doesn't need it. Applying citrus early to a white fish is good - it firms the flesh up and reduces the cooking time required. Applying it early to a fatty fish like salmon only makes it dry out. You want the temperature of the pan to heat the natural fish oils and for that reaction to be what cooks the meat. Not the acid from the citrus. The only real reason for using it is that it tastes ridiculously good when used to create the 'sauce' at the end.
This recipe borrows heavily from curry flavors - so if you hate Indian / Thai food you might want to do something else.
Typically I pair this recipe with some blanched, sauteed broccoli rabe or kale florettes and a slice of crusty whole wheat bread. The whole wheat loaves that you finish in the over are perfect for this.
The links I reference aren't the best and I don't presume they are accurate. They are provided to give you a reason to read more on what / how your seasoning of food can affect your body as much as the main ingredients can.