Ultimate Guide on How to Cook Salmon

 

Salmon is a delicious, versatile and nutritious fish option that acts as a great base for so many different cooking methods. Rich in natural flavor and texture, it is a popular and healthy option that makes an excellent meal. 

In this guide, we’ll walk you through various cooking methods for salmon, as well as provide inspiration for side dishes and knowledge on some frequently asked questions.

Before buying salmon, you might be curious about the different cuts or the difference between wild caught and farm raised salmon. 

Cuts of Salmon

You will typically find salmon sold in two different cuts, salmon filets and salmon steaks. Salmon filets are cut horizontally across the body of the fish, while steaks are cut vertically, with the bones and skin intact. Salmon steaks are great when pan seared or baked, while salmon filets allow more versatility in your preparation. Regardless of your preference on cut, each will provide the same delicious flavor and flaky texture that makes salmon so delicious. 

Farmed vs. Wild Salmon 

In addition to different cuts of salmon, there are other classifications including wild caught versus farmed salmon. Unlike the cut, which has little effect on the taste, wild caught salmon and farm raised salmon can differ in terms of flavor and nutritional value. 

Wild Salmon

Wild caught salmon is typically recognized as superior to farm raised, not only because of its flavor, but because of its nutritional value as well. Wild salmon tends to have fewer harmful pollutants, while also containing less fat and calories than farmed raised salmon. In addition, wild salmon is typically richer in color than farm raised due to the salmon’s natural diet. 

Farmed Salmon 

Farm raised salmon, as opposed to wild caught, is typically lighter in hue indicating potentially less nutrients than their wild caught counterparts. Additionally, farm salmon tends to contain a higher fat content and calorie count than wild caught. 

Here at Maine Lobster House, we choose to deliver only the best quality wild caught salmon filets directly to your door. Partnering with local fishermen, we catch, flash freeze and ship right to your home, ensuring incredible quality and flavor. 

Cooking Methods

Our wild caught salmon filets act as an excellent meal staple, and can be prepared in so many incredible ways. Rich in flavor, our salmon can be prepared simply with just a few ingredients. 

How to Oven Bake Salmon

For a quick and easy cooking method, you can’t go wrong with baking salmon. Simply pull together a few simple tools and ingredients and you can have a meal on the table in no time. 

• To prepare oven baked salmon, begin by preheating your oven to 425 degrees Fahrenheit.  
• Next, line a baking sheet (If desired) with foil and place salmon filets on top, skin side down. 
• Drizzle each filet with olive oil and season salmon with salt and pepper. 
• If desired, add your favorite herbs such as parsley, dill or cilantro and lemon juice. 
• Bake salmon in the oven for about 15 minutes until the internal temperature reaches 145 degrees Fahrenheit. 
• Serve with a squeeze of fresh lemon and enjoy! 

How to Grill Salmon

Another simple cooking method for salmon is grilling. Similar to baking, you only need a few ingredients for a delicious meal. 

• Begin by turning on your grill and letting it heat. 
• While the grill is heating up, prepare your salmon filets with a drizzle of olive oil on each side. Season with salt and pepper. 
• Check your grill temperature – it should be heated to about 450 degrees Fahrenheit. 
• Place your salmon on the grill skin side down and cover. Let cook for about 8 minutes. Flip the salmon to the other side and let the filet finish cooking for another 2 minutes or so. The internal temperature at the thickest part of the filet should be 145 degrees Fahrenheit. 
• Remove salmon from the grill and finish with a squeeze of fresh lemon. Enjoy! 

How to Pan Fry/Sear Salmon

Similar to grilling, pan frying salmon is a comparable cooking method that works well any time of year. 

• Begin by preparing your salmon filets with a drizzle of olive oil, salt and pepper. If you’d like, you can also add your favorite seasonings such as garlic powder, paprika or herbs. 
• Next, prepare a skillet with a generous drizzle of olive oil or nonstick cooking spray. You can use a cast-iron skillet if available. Otherwise, a standard non-stick pan works well. Let heat on high for about one minute. 
• When the pan is searing hot, place the salmon filets skin side up in the pan. Be sure not to overcrowd the skillet. If necessary, use a larger pan or cook in batches. 
• Let the salmon cook untouched for about 4-5 minutes. 
• Next, flip the salmon to the skin side and let it cook for about 2 minutes. 
• The internal temperature of fully cooked salmon is 145 degrees Fahrenheit. 
• Serve salmon hot out of the pan with a drizzle of lemon and a sprinkle of fresh herbs. 

How to Poach Salmon

Another popular method for cooking salmon is poaching, which results in a delectable piece of fish that is tasty and elegant. For this cooking method, you’ll need your salmon, of course, as well as poaching liquid and seasonings. 

• To begin, prepare a sauté pan with equal parts dry white wine and water. You’ll want to have enough liquid in the pan so that the salmon filets will be fully submerged. 
• To the poaching liquid, add flavors of your choice such as sliced white onion (about 1/2 an onion), sliced garlic, or herbs (such parsley or dill).
• Bring the liquid to a simmer and add salmon, skin side down. Sprinkle the salmon with salt and pepper, then cover. 
• Cook for approximately 15-20 minutes. Check for doneness by inserting an instant read thermometer into the thickest part of the filet. Cooked salmon will have an internal temperature of 145 degrees Fahrenheit. 
• Once cooked, carefully remove from the poaching liquid with a fish spatula and serve. 

How to Broil Salmon 

If you’re in need of a quick, no-fuss cooking method, broiled salmon is the way to go. This method quickly cooks the fish on a high temperature, for a fast and efficient meal. 

• Begin by turning your oven on to the broil setting. 
• While the broiler is heating, line a baking dish and place salmon filets on top. 
• Drizzle both sides of the salmon with olive oil, ending with the skin side down. Sprinkle the salmon with salt and pepper, as well as desired seasonings such as garlic powder and herbs. 
• Place the baking sheet on the oven rack directly under the broiler. 
• Broil the salmon for about 5-10 minutes until cooked through. Cooking time will vary based on the thickness of the filets, so make sure to check for doneness at around 5 minutes. 
• Salmon is cooked when the flesh easily flakes, and the internal temperature at the thickest part is 145 degrees Fahrenheit. 
• Once cooked, carefully remove salmon from the baking sheet with a spatula and serve. 

How to Air Fry Salmon

Lastly, we’ll review a cooking method that’s growing in popularity: air-frying. This versatile kitchen tool allows you to quickly create delicious recipes including salmon. 

• To begin, preheat your air fryer to 400 degrees Fahrenheit. 
• Line the air fryer basket (if desired) for easy clean up. 
• Season salmon with a drizzle of olive oil and seasonings such as salt, pepper, garlic and herbs or your favorite sauce like soy sauce or teriyaki. 
• Place salmon skin side down the air fryer basket. 
• Cook for 5-10 minutes until the internal temperature at the thickest part of the filet is 145 degrees Fahrenheit. 
• Serve and enjoy! 

What to serve with Salmon

Once you select a cooking method that works for you, you’ll probably also want some inspiration for side dishes. Salmon is such a versatile fish, it can be served with so many delicious sides. For a healthy option, green vegetables like broccoli, asparagus or snow peas make an excellent choice. Other options include mashed potatoes or steamed jasmine rice. 

Salmon Nutritional Information

In addition to the delicious flavor and versatility of salmon, another great reason to eat salmon are the incredible health benefits. Rich in healthy fats such as omega-3 fatty acids, as well as vitamins and minerals, salmon provides an excellent source of protein and balanced nutrients for a healthy and flavorful meal.

Salmon Cooking FAQ’s

When cooking salmon, some common questions might arise relating to cooking temperature, doneness and storage. Below is a quick guide to some frequently asked questions related to cooking salmon. 

• How to tell when salmon is fully cooked? 

One question you may find yourself asking when cooking salmon is how to tell when it is cooked. There are a few ways to check for doneness in a salmon filet. The first way is color. Cooked salmon will transition from a red/orange to a more opaque pink. Another indication of doneness is the texture of the fish. Cooked salmon will easily flake when gently pulled with a fork. For the most straightforward way to tell if salmon is cooked, use an instant read thermometer.

• What should the internal temperature of salmon be?

Salmon that is fully cooked will read 145 degrees Fahrenheit at the thickest part of the filet. 

Once you’ve prepared and eaten salmon, you may be wondering how to keep the leftovers. 

• How to store cooked salmon and for how long? 

Cooked salmon should be stored in an airtight container in the refrigerator for up to 4 days. 

Oven Baked Salmon Recipe

If you’re in need of an easy weeknight dinner recipe, oven baked salmon is the way to go! Easily feed a large number of people with ease with this quick and easy cooking method. 

Ingredients for Baked Salmon 

• 2 salmon filets 
• 2 tablespoons of olive oil 
• Salt to taste
• 2 teaspoons of black pepper 
• 1 Lemon

Tools: 

• Sheet pan
• Aluminum foil 

Steps:

• Begin by preheating your oven to 425 degrees Fahrenheit. 
• Line a sheet pan with aluminum foil and place salmon filet on top. 
• Sprinkle each filet with 1 tablespoon of olive oil, salt to taste, and 1 teaspoon of pepper. 
• Cut a lemon in half and juice half the lemon over each piece of salmon. 
• When oven is heated, place baking sheet in the oven and let cook for approximately 15 minutes. 
• Check for doneness by seeing if the salmon easily flakes with a fork. Alternatively, insert a cooking thermometer into the thickest part of the salmon filet and make sure it reads 145 degrees Fahrenheit. 
• Serve baked salmon hot out of the oven with a squeeze of fresh lemon and your favorite side, like green vegetables and steamed rice. 

This easy baked salmon recipe is perfect to keep in your meal rotation for a healthy and delicious dinner in minutes. For fresh and delicious, wild-caught salmon delivered directly to your door – place an order with us today!