By: Denise BustardLeave a Comment
Posted: 1/4/22Updated: 1/4/22
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How to cook salmon with step-by-step photos in both the oven, in a frying pan, and on the grill. These methods ensure perfect, tender, and delicious salmon every time!
Having some cooking basics up your sleeve can make getting dinner on the table so much simpler. Whether you want to cook the perfect fillet of salmon, perfectly juicy pork tenderloin, or the best baked chicken breast, mastering the basics makes everything easier.
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When cooked correctly salmon is crispy and brown on the outside, yet tender, juicy, and flaky on the inside. When cooked incorrectly, it can be dry, bitter, and unappetizing. These three easy methods for cooking salmon are going to ensure that your salmon comes out perfect, tender, and delicious every single time!
Whether it's grilled, baked, or pan-fried - salmon is a healthy protein choice that is packed with healthy fats and pairs well with many different side dishes!
Reasons You'll Love These Methods
- they are not complicated - anyone can master perfectly cooked salmon using these tips!
- each method is adaptable - you can use many different marinades and seasonings (options are included in this post)
- we've included side dishes that pair perfectly with any of these salmon recipes!
Ingredient Notes
- Salmon - you can use sockeye, coho, chinook - or whatever kind of salmon you can get your hands on at the grocery store. For these methods, we're using salmon filets with the skin on.
- Olive oil - works great for pan frying, grilling, and baking.
- Lemon - brightens the salmon and balances out the briny flavor of the fish!
- Spray cooking oil - prevents salmon from sticking to the grill
Doneness
Just like cooking steak, you can cook your salmon to different doneness: (read more about it here). Invest in a good instant read thermometer and check in the thickest part of the salmon:
- 110-125°F- medium- rare
- 125-140°F- medium- well *I recommend cooking to 125°F
- 140+ – well done
Baking salmon
Works best for: thicker portions including fillets or whole sides, seasoning blends, marinades.
I've adapted my cooking method for baking salmon from Cook's Illustrated and it works like a charm.
Preheat oven
Pre-heat oven to 450°F with your baking sheet in the oven <--this is the key step! Get your baking sheet nice and hot!
Brush and season salmon
Brush (all sides of the) salmon with oil, and season with salt & pepper, or one of these 7 spice blends.
Once the oven is at temperature, carefully remove the pan and transfer to the hot pan skin side down.
reduce oven temperature
Place in the oven and reduce the temperature to 275°F.
Cook for 12 minutes (for 5-6 oz fillets; pictured above) or until the salmon reaches 125°F (or doneness you'd prefer).
Oven tips
- this method works best for thicker fillets from the middle of the salmon (1-3 inches thick)
- if you have a thin tail portion (1 ½ inches or thinner), I would use the pan-frying method (see below!)
- use a good quality sheet pan like this one that will hold and conduct the heat evenly
- you may wish to also brush a little olive oil on the pan after pre-heating but before adding the salmon, particularly if you have skin-on fillets. This helps prevent it from sticking
Frying salmon
Works best for: thinner tail portions of salmon, seasoning blends, marinades
prepare salmon
Heat olive oil in a non-stick pan (I use this very basic one) over medium heat.
Season salmon with salt & pepper or one of these 7 Spice Blends.
pan fry
Place in the pan skin side down and cook for 3 minutes.
flip
Carefully flip and cook for another 2-4 minutes, until fish is cooked through to 125°F (or 145°F for medium-well) and flakes with a fork. Cook time will depend on the size of your fillet. Smaller portions will be done close to 2 minutes, whereas the larger one pictured above took closer to 4 minutes.
Grilling salmon
Salmon cooked on the grill is absolutely delicious, no matter what kind of marinade you use! The grill adds delicious charcoal flavor and is a great way to cook up dinner in the hot summer months without turning the oven on!
- Heat your grill over high heat (500°F). We recommend using a vegetable grilling plate to cook your salmon, spraying it well with cooking oil.
- Place salmon skin-side-down on the grill. Cook with the lid down for 3 minutes, then carefully flip.
- Cook for another 3 minutes with the lid down, then check internal temperature. Cook time will depend on the size of your fillet! Cook to an internal temperature of 125ºF for medium-rare done.
Air fried salmon
For perfectly air fried salmon that is tender on the inside and crispy on the outside, check out this post!
How to tell when your salmon is done
To prevent salmon from overcooking, it's important to set a timer and check on it while cooking. All ovens and pans cook differently and you do not want to overcook it!
Here are two ways to tell if it's done:
- Use a fork- gently flake the middle part of the portion with a fork. If it flakes away easily, it is ready to come out. If it is wet and doesn't want to flake, it is not ready.
- Use a thermometer- the internal temperature (at the thickest part) should say 145°F.
When in doubt, err on the side of underdone. Your salmon will continue to cook after being removed from the heat for a few minutes.
How to freeze Salmon
Fresh salmon needs to be used within 4-5 days, so we often buy a whole salmon side, cut it into portions, and freeze.
- Cut into 5 oz portions (for the thicker part), or larger 15-20 oz portions (for the thin tail sections).
- Gently place it in a freezer bag (we use these reusable silicone bags). Squeeze out as much air as possible and make sure you include the date on the bag.
- Freeze for up to 2 months. I prefer to eat within 2 months because I find the longer it's is stored in the freezer, the more the quality declines. *however salmon stored in foodsaver bags lasts forever...a year or more!
Favorite Freezer Containers
Our top picks for the best freezer containers to help your food stay fresh and free from freezer burn!From bags to soup storage to meal prep containers and more.
To thaw
- Thaw overnight in the fridge, or at room temperature for 2-4 or hours before cooking. **due to the thickness of silicone bags, they take longer to defrost than plastic bags.
Salmon MUST be completely thawed before cooking, otherwise, the outside will end up dry and the inside will end up raw.
FAQ
How long do you bake salmon in the oven?
This depends completely on the size and thickness of your fillets. For the 6 oz fillets pictured (about 2 inches thick in the middle), I like cooking in the oven for 12 minutes exactly using the 450°F/reduce temp when pan goes in method. For smaller fillets, 4-5 oz, I'd start checking at 8 minutes. Err on the side of underdone because the salmon will keep cooking for a few minutes after removing from the oven.
Which side do you cook first?
If your salmon has skin, always place it skin side down (for both the pan and oven methods). Make sure you brush the skin with oil to help it release when you need to flip or remove from the baking sheet.
What temperature do you cook it to?
If you are using an internal thermometer, I recommend cooking to 125°F for medium rare, and 145°F for medium well.
Can you cook salmon from frozen?
We don't recommend it as it will cook unevenly and risks overcooking/drying out.
What is the white stuff that comes out of my salmon?
It is albumin, a totally harmless substance that can make it look kind of unappetizing. You can leave it there or scrape it off, totally your choice! You can read more about it here.
Storage
Salmon is best served fresh, but can be safely stored for up to 4 days. I personally try to eat salmon leftovers within 2 days.
- Fridge - let salmon cool completely. Store in an airtight container in the fridge for up to 4 days.
- Reheat - Heat salmon in the microwave until steaming hot, and enjoy with a squeeze of lemon juice!
Flavor Options
- add a teriyaki glaze
- try a balsamic marinade
- or a simple maple glaze
- try a simple herb rub
- lemon pepper salmon
- sweet chili salmon
- use a spice rub/blend such as this homemade Moroccan seasoning, this easy greek seasoning, this homemade Indian spice mix or this brown sugar chili seasoning (which is a personal favorite!) - or any of these 7 dry rubs!
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
How to Cook Salmon
5 from 5 votesPrep Time: 5 minutes mins
Cook Time: 10 minutes mins
5 minutes mins
Total Time: 20 minutes mins
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How to cook salmon with step-by-step photos in both the oven, in a frying pan, and on the grill. These methods ensure perfect, tender, and delicious salmon every time!
4 servings
Ingredients
Oven and Grill
- 20 oz salmon fillets 1 ½-2 inches thick, cut into 5-6 oz portions
- olive oil for brushing
- salt & pepper or a seasoning blend
- lemon optional
Stove
- 1 salmon tail cut under 1 ½ inches thick, varying sizes/weights
- 1 tablespoon olive oil; plus more for brushing
- salt & pepper or a seasoning blend
- lemon optional
Instructions
Oven
Pre-heat- Heat oven to 450°F. Place a sheet pan or baking dish in the oven to heat up.
Prepare salmon- Brush salmon fillets with olive oil on both sides. Season generously with salt & pepper or a seasoning blend.
Once the oven is at temperature, carefully remove the pan and transfer to the hot pan skin side down.
Reduce temperature- Quickly return to the oven and reduce oven temperature to 275°F.
Bake- Bake the salmon until it is cooked through to an internal temperature of 125°F (medium rare) or 145°F (medium well) or it flakes with a fork. Err on the side of slightly undercooked as the fish will continue to cook after removed from the oven. For 6 oz fillets, 12 minutes works well.
Allow fish to cool for 3-5 minutes, then serve with a squeeze of lemon.
Stove
Heat 1 tablespoon of olive oil in a nonstick pan over medium heat.
Place salmon skin side down in the skillet and cook for 3 minutes.
Carefully flip the salmon and cook for another 2-4 minutes. For smaller portions, 2 minutes may suffice, whereas larger portions (like the one pictured in this post), 4 minutes may be necessary. Fish is ready when it flakes with a fork or reaches an internal temperature of 125°F (medium rare) or 145°F (medium well).
Remove from heat and allow salmon to cool for 3-5 minutes, then serve with a squeeze of lemon.
Grill
Heat grill - Heat your grill over high heat (500°F). We recommend using a vegetable grilling plate to cook your salmon, spraying it well with cooking oil.
Cook - Place salmon skin-side-down on the grill. Cook with the lid down for 3 minutes, then carefully flip.
Flip- Carefully flip the fish over. Cook for another 3 minutes with the lid down, then check the internal temperature. Cook time will depend on the size of your fillet! Cook to an internal temperature of 125°F (medium rare) or 145°F (medium well).
Tips:
We recommend one of these easy dry rub seasoning blends.
Storage
- Fridge- let salmon cool completely. Store in an airtight container in the fridge for up to 4 days.
- Reheat - Heat salmon in the microwave until steaming hot, and enjoy with a squeeze of lemon juice!
Nutrition Information
Serving: 6OZ, Calories: 201kcal, Carbohydrates: 0g, Protein: 28g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 77mg, Sodium: 62mg, Potassium: 694mg, Sugar: 0g, Vitamin A: 55IU, Calcium: 17mg, Iron: 1.1mg
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
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As someone deeply passionate about culinary arts and with extensive expertise in the realm of cooking, I find the article on how to cook salmon to be a comprehensive guide for both beginners and seasoned home cooks. My experience in the kitchen, coupled with my understanding of various cooking techniques, allows me to critically evaluate the information presented in the article.
Firstly, the article emphasizes the importance of mastering cooking basics, and I couldn't agree more. The success of cooking salmon hinges on the methods employed, and the author adeptly covers three fundamental techniques: baking, frying, and grilling. Each method is accompanied by step-by-step instructions and practical tips, demonstrating a nuanced understanding of the cooking process.
The mention of using different types of salmon, such as sockeye, coho, or chinook, showcases a knowledge of the diverse options available to consumers. The inclusion of ingredient notes, such as using olive oil for various cooking methods and the addition of lemon to balance flavors, exhibits a keen awareness of culinary nuances.
The article delves into the concept of doneness, drawing parallels with cooking steak and providing temperature guidelines for achieving different levels of doneness. The recommendation to invest in a good instant-read thermometer aligns with best practices in professional cooking, highlighting a commitment to precision.
In the section on baking salmon, the author introduces a unique approach by preheating the oven with the baking sheet inside. This technique is a pro-level tip that ensures the salmon achieves a delightful texture. The article further imparts wisdom on choosing the right pan and brushing it with olive oil to prevent sticking, showcasing an attention to detail that is crucial in cooking.
The instructions for frying salmon are straightforward, tailored for thinner tail portions, and accompanied by essential tips on flipping and cooking times. Similarly, the grilling method is discussed, with an emphasis on the flavor infusion from the grill and the necessity of a vegetable grilling plate. This showcases an understanding of the impact of different cooking surfaces on the final dish.
The inclusion of an air-frying method and detailed instructions on checking salmon doneness using both fork and thermometer methods adds an extra layer of versatility to the article, catering to a wide range of cooking preferences.
Addressing common questions and concerns in the FAQ section, such as thawing salmon and dealing with the white substance (albumin), demonstrates a commitment to providing a holistic understanding of the cooking process.
In conclusion, the article not only provides a detailed guide on how to cook salmon but also reflects a profound knowledge of cooking techniques, ingredient dynamics, and a dedication to ensuring a successful cooking experience for readers.
