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.
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.
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!
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
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.
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.
If you are using an internal thermometer, I recommend cooking to 125°F for medium rare, and 145°F for medium well.
We don't recommend it as it will cook unevenly and risks overcooking/drying out.
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
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:
- 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
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