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

And a great protein source.

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

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

Step One: Choose center cuts.

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

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

Step Two: Prep the Salmon.

Remove salmon from the refrigerator twenty minutes before cooking.

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

Preheat the oven to 475.

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

feeling for small, protruding bones.

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

Step Three: Heat the pan.

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

or a cooking sheet.

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

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

without over cooking salmon.

Step Four: Season the salmon.

While the pan is heating,

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

Try dill, tarragon, basil,or italian parsley.

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

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

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

Step Five: Bake the Salmon.

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

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

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

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

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

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

When the skin is removed,

Season this skin side with salt and pepper.

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

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

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

it is firm, not mushy.

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

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

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

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

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

topped with a chunky fruit salsa.

Or tossed with pasta and a light cream sauce.

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

Healthy, delicious, and easy to cook,

salmon is the ideal way to add flavor and protein diversity

to your weekly dinner menus!