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What is the best way to cook fresh salmon fillets?

Intro

Salmon is one of the most popular fish for cooking and eating. With its tender, flaky texture and rich, delicious flavor, fresh salmon fillets make an easy, healthy meal. However, to get the best results when cooking salmon at home, there are some important things to know. Properly preparing and cooking salmon helps ensure moist, tender salmon with great taste every time.

How to Choose Salmon

When buying fresh salmon fillets at the store, here are some tips for choosing the freshest fish:

Look for Bright Color

Good quality salmon has a bright, glistening color. The flesh should look moist and shiny, without any dull or brown spots. Dull or brown color is a sign of age.

Check Firmness

Press the fillet gently with your finger. It should feel firm yet springy, and should not leave an indentation. Fish that feels mushy or soggy is past its prime.

Smell for Freshness

Salmon should smell clean, mild, and ocean-like. There should not be any strong “fishy” odor. An ammonia scent or other off-putting smells mean the fish is no longer fresh.

Inspect the Flesh

The flesh should look smooth and moist with tightly adhered scales. Avoid fillets with gaps or moisture between the flesh and skin. Separation indicates age. The scales can be easily removed when rubbing with your finger.

Check the Sell-By Date

Only purchase salmon before the sell-by date on the package. This date indicates how long the seller deems the fish will stay fresh. Salmon will keep 2 more days past that date if refrigerated properly.

Get Fillet Portion Size You Need

Buy individual portion-sized fillets based on the number of people eating. Larger fillets can be cut into portions at home. Avoid thick slabs that may not cook evenly.

How to Store Salmon Correctly

To maintain freshness and quality until cooking time, proper storage of salmon fillets is important:

Keep Cold

Salmon needs to stay chilled at all times to prevent bacteria growth. Store fresh salmon in the refrigerator in an air-tight bag. Place the bag on ice or on the lowest shelf away from warmer air if cooking the same day.

Use Quickly

Plan to use fresh salmon fillets within 2 days of purchasing for peak flavor and texture. Salmon keeps best when used quickly rather than storing for extended periods.

Freeze for Later Use

If not cooking within 2 days, freeze salmon fillets up to 2-3 months for best quality. Wrap tightly in plastic wrap, place in freezer bag, and squeeze out excess air before sealing. This prevents freezer burn.

Never Freeze Previously Frozen Fish

Salmon that has already been frozen at the processing plant should not be refrozen at home. Refreezing draws moisture out, affecting texture and taste. Only once-frozen fish should be cooked.

Lay Flat to Freeze

Arrange uncooked fillets flat in a single layer in the freezer, rather than stacking or piling. This prevents freezing into a solid block. Individual fillets can be pulled out easier.

How to Thaw Salmon Safely

Proper thawing ensures salmon fillets retain moisture, shape, and freshness:

Thaw Overnight in Fridge

The safest way to thaw frozen salmon is by placing vacuum sealed packages or wrapped fillets on a plate or pan on the bottom shelf of the refrigerator. Leave overnight until fully thawed.

Thaw Sealed Packages in Cold Water

Submerge vacuum sealed frozen salmon fillets still in packaging in a large bowl or pot of cold tap water. Change water every 30 minutes until fish is soft and pliable, about 1-2 hours.

Cook from Frozen

Frozen salmon fillets can also be cooked directly from frozen state. Add a couple extra minutes to the cook time. The fish will cook through without needing to be fully thawed first.

Avoid Room Temperature Thawing

Never leave frozen salmon out on the counter at room temperature to thaw. Bacteria grows rapidly within 2 hours. Thaw only in the refrigerator or cold water method.

Avoid Microwave Thawing

Microwaving frozen salmon can begin cooking the exterior before the inside is thawed. This often results in dry, unevenly cooked fish. Microwaves variably thaw fish rather than evenly.

How to Prepare Salmon for Cooking

Proper preparation of fresh or thawed salmon fillets helps ensure great cooked results:

Pat Dry with Paper Towels

Dab fillets with paper towels to remove any excess moisture on the surface. This helps promote browning when cooking.

Remove Pin Bones if Needed

Use needle nose pliers or tweezers to remove any small pin bones from salmon fillets. Run your fingers along the flesh to check for them.

Season as Desired

Rub a small amount of oil on fillets, then season with salt, pepper, herbs, spices, or marinades as you like. Let stand 10 minutes for flavors to penetrate.

Preheat Oven, Grill, or Pan

Preheat cooking equipment like oven, grill or pan before cooking. Searing and cooking over high heat helps create delicious browned flavor.

Use Non-Stick Pan or Foil

Cooking spray or foil on baking sheets prevents sticking. Salmon releases oils and moisture when cooking, so non-stick surfaces make cleanup easier.

How to Cook Salmon Perfectly

Cooking salmon properly results in fillets that are moist, tender and flaky inside:

Only Cook until Done

Salmon cooks quickly, usually under 10 minutes. Cooking too long results in dry, overcooked fish. Use a thermometer to check for doneness or watch for visual cues.

Target Proper Internal Temperature

Cook salmon to between 120-140°F internal temperature for medium doneness. The flesh should flake apart and look opaque throughout when done.

Beware Carryover Cooking

Salmon will continue cooking after removed from heat source. To prevent overcooking, remove just before reaching final desired internal temperature and allow carryover cooking to finish.

Check for Flaking Flesh

When salmon is cooked through, a fork should be able to flake the opaque, pinkish-orange flesh apart easily along the natural lines without resistance.

Watch for Color Change

The orange-red flesh becomes lighter pink and loses any translucent quality when it is fully cooked through. This visual cue means it’s done.

Try Cooking Methods

Salmon fillets can be cooked using moist or dry heat methods. Baked, grilled, pan seared, broiled, poached or sous vide are all excellent options.

Here is a comparison of common salmon cooking methods:

Method Cook Time Temperature Tips
Baked 10-15 minutes 375°F oven Use foil-lined pan, baste with butter or oil
Grilled 6-8 minutes per side Medium-high heat Get grill grates very hot, brush with oil
Pan seared 3-5 minutes per side Medium-high heat Use oil in non-stick pan
Broiled 8-12 minutes 6 inches from heat Line broiler pan, watch closely
Poached 10 minutes Simmering water Use court bouillon or wine/broth poach liquid
Sous vide 20-30 minutes 115°F water bath Vacuum seal, requires immersion circulator

Helpful Tips for Cooking Salmon

Use these helpful tips for achieving delicious, perfectly cooked salmon fillets every time:

Pat Salmon Dry First

Gently pat salmon fillets with paper towels to remove surface moisture before cooking. This allows browning and prevents steaming.

Get Pan or Grill Very Hot

Use high heat to achieve nice browning and caramelization on the surface while cooking the interior properly. Hot surfaces help sear in flavor.

Brush with Oil or Butter

Coat salmon lightly with vegetable oil, olive oil, butter, or cooking spray before cooking. This enhances browning and prevents sticking to the cooking surface.

Cook Skin-Side Down First

If cooking fillets with the skin on, start presentation-side down first to brown and crisp the skin, then flip briefly at the end to finish cooking the flesh side.

Flip Carefully Only Once

Salmon is delicate, so only flip the fillets over once during cooking. Use a thin spatula and care to keep the fillets intact.

Baste During Baking

Baste salmon halfway through baking with melted butter, olive oil or sauce for extra moisture and more flavor.

Rest Before Serving

After cooking, let salmon rest on the plate 3-5 minutes before serving. This allows juices to redistribute through the flesh for moist, tender texture.

How to Know When Salmon is Done

It’s important to monitor salmon fillets carefully during cooking and remove at the right moment. Look for these signs salmon is fully cooked:

Opaque, Pinkish Flesh

Salmon is safely cooked through when the thick center part of the fillet becomes opaque and light pink in color with no translucent areas.

Flakes Easily with a Fork

Check for doneness by gently flaking the thickest part of the fillet with a fork. It should break apart into clean flakes with no resistance when fully cooked.

120°F Interior Temperature

Use an instant read thermometer to check the thickest portion of the salmon. When done, it will reach an internal temperature between 120-140°F.

White Protein Albumin Exuded

When salmon is cooked thoroughly, the protein albumin will be exuded from the flesh and will coagulate into white proteins on the surface.

Texture Changes

Overcooked salmon becomes dry and rubbery in texture. Properly cooked salmon remains moist and tender when flaked into portions.

Center is Opaque

The salmon is finished cooking when there is no more transparent looking flesh in the center portion of the fillet and the color is solid pink.

Cook Times

Salmon fillets about 1-inch thick take 6-8 minutes per side if grilling or pan searing, and 8-12 minutes to bake uncovered in a 375°F oven.

How to Tell if Salmon is Undercooked

To avoid health risks from undercooked salmon, watch for these signs that it needs more time cooking:

Translucent Appearance

If parts of the salmon flesh still look semitransparent and underdone, it needs more cooking time to reach safe serving temperature.

Raw Texture

Poke the thickest part of the fillet with your finger. If it has a soft, gel-like texture, it is undercooked inside and should be returned to heat.

Low Internal Temperature

Check temperature with an instant read thermometer. Any reading under 120°F means the salmon needs more cooking to kill potential bacteria.

Resists Flaking

If attempting to flake the salmon yields resistance instead of easy breaking apart into segments, additional cooking time is required.

Dull Color

Without the bright opaque pink color change, the salmon will not have the proper tenderness, moisture and flavor development.

Thicker Areas Uncooked

Look for visual signs of doneness at the thickest, center parts of fillets. Uncooked sections mean it’s not ready yet.

Short Cook Time

If following a recipe cook time and the salmon seems done too fast, it may be undercooked inside. Extend time several more minutes.

Serving and Storing Leftover Cooked Salmon

Here are some final tips for getting the most out of cooked salmon fillets:

Let Rest Before Serving

Allow salmon to rest 3-5 minutes off heat after cooking. This redistributes moisture in the flesh for the best texture.

Check Seasoning

Quickly taste a small flaked portion of the salmon and adjust seasoning last minute if desired before serving.

Serve Warm or at Room Temp

Salmon can be served immediately while warm, or allowed to cool slightly to room temperature. Avoid straight from fridge cold.

Refrigerate Leftovers Quickly

Within 2 hours of cooking, refrigerate any uneaten salmon leftovers. Salmon is prone to bacteria growth at room temp.

Store 3-4 Days

Leftover cooked salmon keeps fresh in an airtight container in the fridge for 3-4 days. Discard any older leftovers.

Reheat Gently

Reheat leftover salmon fillets using the microwave, sous vide, gentle poaching, or warming in sauces to prevent drying out.

Pair with Sides and Sauces

Round out the salmon entrée with cauliflower rice, asparagus, salad or roasted new potatoes. Sauce ideas: lemon aioli, chimichurri or dill yogurt.

Conclusion

Cooking salmon fillets at home results in a healthy, tasty meal that’s easy to prepare. For the best results, start with high-quality, fresh salmon. Store and thaw it properly before cooking. Salmon can be prepared using a variety of moist or dry heat cooking methods. Monitor the doneness closely and remove from heat when opaque and flaky. Finally, let salmon rest before serving for super moist, tender, perfectly cooked salmon fillets that both you and your guests will love. Follow these tips and you’ll master cooking fresh salmon fillets in no time.