Pan-Seared Salmon | Worst Instructional Vlog #2

Salmon is the ultimate omega-3 fatty acid containing food with enough EPA and DHA to make your cell membranes buzz with excitement. Salmon is like a goodie bag that provides tons of sustainable energy. People often think of energy as quick, direct and diminishing—I would argue that is a modern definition derived from our materialistic, sugar-filled paradigm. In my opinion, energy should be lasting, well-rounded and transferable. The major benefits of consuming salmon according to most sources include; reducing inflammation (believed for being the driving force for most chronic diseases), lowering blood pressure and protecting the brain from neurodegenerative diseases. Including salmon to your weekly meal schedule will ensure that you get the full range of benefits.

Salmon gears my week in the direction of optimal cognitive functioning and physical well-being—starting your week on the right foot is so vital. When my student budget affords, I jump at the opportunity to gorge on Salmon. I preferably have it with a large salad tossed with cherry tomatoes, avocados, cucumber and micro-greens. On colder, less summery occasions—I will have it with zucchini spaghetti as per The Bulletproof Diet Cookbook.

The thing I love about this dish? The sheer simplicity. Who says eating healthy is hard work? It literally takes 10 minutes.

My attempt at a ‘how to cook’ guide:


  • Salmon (preferably wild caught)—ideally with the skin on (the skin has the highest EPA and DHA containing omega-3 fatty acids).
  • MCT Oil (optional)
  • Grass-fed ghee or butter
  • Himalayan/sea salt
  • Baby leaf lettuce
  • Avocado
  • Cherry tomatoes
  • Micro-greens


  1. On a board of some sort, rub the salmon with roughly a tablespoon of MCT oil and sprinkle salt on both sides (if you don’t have MCT oil, don’t stress, it’s simply a way to get added ketones).
  2. Heat a pan over medium-high heat and add a teaspoon of grass-fed ghee or butter.
  3. Slice the avocado and cherry tomatoes however you please.


  1. Place the prepared salmon skin-side down on the pan and grill for around 6 minutes. Flip over, and grill for a further 3 minutes on the other side. The skin should have a lovely crisp to it, guaranteed to make your night.
  2. Toss the sliced avocado, cherry tomatoes and micro-greens into the pile of baby leaf lettuce.
  3. Take various Instagram worthy pictures before you consume this absolute banger of a meal.

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— Josh Snyman