Baking, grilling, or pan-roasting up a moist fillet of fish isn't rocket science. But a bit of know-how can be the difference between forgettable and delicious salmon. Here are tips on sourcing and cooking sockeye salmon that apply to any salmon. And the best part is this is a quick dish that can be on your plate in less than twenty minutes.
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The Story
Sockeye is one of the most beautiful, vividly-colored varieties of salmon. One of the smaller cousins in the salmon species, its nutrient level is more concentrated than larger, paler varieties. And the flavor of its flesh - if you love fatty fish - is rich, tender, and delicious.
Salmon is a protein option that contains high amounts of omega-3 fatty acids. Which research shows benefits brain health and may inhibit inflammation. Great for little and grown minds, alike.
Buying
Salmon is big business. And if you set out to buy salmon at the grocery store, it can easily turn into a mind-numbing process. Wild-caught, farmed, Pacific, Atlantic, king, chinook, Norwegian. The options can seem endless depending on the depth of the seafood counter in question.
Regardless of variety, look for the brightest color salmon in the case. The deeper, richer the color, the richer the flavor.
On Fishing Practices
Salmon is caught in a variety of ways. A few are sustainable. Other fishing practices are not so nice for the environment. The same goes for farmed salmon that are hatched and raised in marine pens or pools. When researching the most sustainable choices, I refer to the Seafood Watch maintained by the non-profit Monterey Bay Aquarium.
And if your budget allows, I advise clients to reach for wild, line-caught fish. Or a sustainably-farmed option. Your fish counter managers should be able to point you in the right direction. If he or she can't, find a new fishmonger.
How to Season
Salmon of all kinds is one of the most forgiving fillets to cook since the flesh is sturdy. It takes well to many cooking methods and a variety of flavors. Even high-heat grilling. Personally, I don't believe salmon needs much more than sea salt, a drizzle of olive oil, and a squeeze of lemon at the finish.
One of my chef's secrets when cooking salmon is a light sprinkling of ground white pepper. It's a spice common in classical French sauces and adds a bit of spice and subtle mystery. A simple lemon vinaigrette (lemon juice + olive oil) is also a wonderfully tart and dairy-free way to elevate salmon night.
On Doneness
How long do I cook salmon? When is salmon done? Famous questions. With no specific answer. Because how long you cook your salmon and when it's done depend on three things:
- Your cooking method.
- The heat level.
- How cooked you prefer your fish: rare, medium, or well done.
Without a thermometer, you can tell salmon is done when the flesh becomes opaque and flakes easily, but is still visibly moist. If you own a digital meat thermometer, this is a great time to pull it out. Regardless of the cooking method you choose, the textbook temperature of doneness for fish as set by the Food & Drug Administration is 145° F. And be sure to insert your thermometer in the thickest part of the largest fillet.
Now that we've got that out of the way, I can tell you cooking salmon to 145° F will give you a pretty dry, chewy piece of fish. So if you don't have a health reason like pregnancy to consider, I recommend taking salmon off the heat when the internal temperature is around 130° F.
Aiming for this doneness splits the difference, since many people may find a medium-rare piece of salmon unappetizing. If you happen to enjoy rare or medium-rare doneness, stop cooking once the thickest part of the fillets reaches 125° F.
The Skinny on the Skin
I cook and eat sockeye with the skin on. But this is a personal preference. When cooked until crispy, the skin adds a nice, crispy texture. Leaving the skin on also helps the fillet retain moisture. Loaded with vitamins it can be a delicious way to enjoy salmon. But again, is not for every taste bud.
Unless you own a very sharp knife designed for filleting fish, it can be easier to remove the skin after cooking. But any fish counter employee should be able to carefully remove the skin without damaging the flesh of the fillet.
The Methods
Salmon can be a delicious and quick dinner regardless of which way you cook it. Three popular and approachable ways to cook salmon are in the oven (baking), on the stove, and on the grill. The method you choose simply depends on your taste, and how much time you're willing to spend cleaning up. Whichever way you choose, aim for most of the cooking to be with the skin-side down.
In The Oven
The most classic way to cook any salmon is roasting (or baking) it in the oven. And it's a method that is easy to adapt to many different flavors and diets. I also find baking salmon makes for easy cleanup. Especially if you line your pan with foil or parchment paper.
On Oven Temperature
Since salmon has sturdier flesh than more delicate white fish, it can handle higher roasting temperatures. Anywhere between 350° F and 400° F will give you a nice, baked salmon dish. But of course the hotter the oven, the faster it cooks. I lack patience (and so do my kids at dinner time), so I tend to cook on the hotter side.
Be aware, that the hotter the temperature, the more coagulated albumin you will see. A healthy drizzle of oil, maple syrup, or even teriyaki sauce or miso paste can help keep the mysterious white stuff at bay. And all add lovely flavor!
- Line a baking pan with foil, or parchment paper. Or grease a bare pan well with a high heat oil.
- Place the salmon fillets skin side down a few inches apart.
- Season the flesh generously with sea salt and a little ground white pepper, if you like. You can also scatter several lemon slices and sprigs of fresh herbs like dill around and on top of the salmon. Save a nice serving of the fresh herbs you choose to chop and sprinkle on top after baking.
- Bake the fillets at 375° F until they reach 130° F for medium or 145° F for well done. Without a thermometer, look for a darkening of the flesh and for it to begin to flake. Baking average-size fillets at 375° F should take between 10 and 15 minutes.
- Garnish with a drizzle of olive oil, a squeeze of lemon, and any reserved, fresh, chopped herbs.
How To Grill
On hot summer days and even cool fall nights, I send the Edible Times Husband out to the grill with seasoned, skin-on salmon fillets. Mess-free and a wonderful way to infuse rich salmon with a piquant, smoky flavor. We often enjoy our grilled salmon in the spring with marinated, grilled asparagus.
- Prepare your grill to medium-high heat. For a charcoal grill, this is when the flames have mostly subsided, and the coals are glowing. When the grill is hot enough, you shouldn't be able to hold your hand comfortably over the grates for more than a couple of seconds.
- Clean the grates well with a grill brush and carefully rub or spray on a high-heat oil like avocado.
- Place the fillets skin-side down, and fight the urge to move the salmon.
- Grill the salmon until the flesh begins to flake, which won't take more than ten minutes on a hot grill. Aim for an internal temperature of 145° F for well-done salmon, and around 125° F to 130° F for medium or medium-well doneness.
- Using a large, sturdy spatula or fish spatula, remove the salmon from the grill and serve with your favorite vinaigrette, mayonnaise-based sauce like tartar, or a squeeze of lemon juice and fresh, chopped herbs.
Pan-Roasting or Shallow-Frying
For an elegant, restaurant-style salmon dinner, pan-roasting is the ticket! With a little bit of care, you'll be eating a lovely piece of sockeye that's a bit crispy on top, and perfectly moist inside. Whether you pan-roast in a thin coating of oil or shallow-fry it in a larger amount, the process is the same.
One chef's technique I learned working in award-winning restaurants is that a very thin coating of fine flour is a great trick to keep your fillets from sticking. Wondra, tapioca flour, or cornstarch are all finely-ground and prevent sticking without creating a thick crust.
- Preheat a thin layer of avocado or olive oil in a large sauté pan over medium-high heat. Aim for a coating of oil that is an eighth of an inch high. If you want to shallow fry your fish, add enough oil to come halfway up the largest fillet once it's in the pan.
- On a cutting board, a prep tray, or a large plate, coat both sides of the salmon fillets in a very thin dusting of all-purpose flour, Wondra, cornstarch, or tapioca flour. Sifting the flour over the fish with a fine-mesh strainer can help you create an extremely thin coating.
- Season the fish generously with ground kosher or sea salt and ground white pepper, if you like.
- The oil is ready when it shimmers and appears to thin out slightly.
- Fry the fillets flesh-side down first just until a light brown crust develops. Adjust the heat down if necessary to prevent burning and keep the oil from smoking.
- Carefully flip the fish with a sturdy spatula, and finish cooking with the skin-side down until the flesh turns opaque and flakey. Or you reach your preferred doneness measured with a meat thermometer.
- Remove the salmon from the pan and serve immediately garnished with more fresh, chopped herbs or a lemon vinaigrette (recipe below).
For Different Diets
For any diet that incorporates fish, sockeye salmon and its pink-fleshed cousins are a delicious addition that needs few, if any, substitutions. But here are a few ideas for working salmon into popular diets that prohibit certain macronutrients or allergens.
GAPS Diet. Choose baking or pan-roasting when cooking salmon for someone following the GAPS diet protocol. Frying foods is not encouraged for those on GAPS since the oil releases toxins at higher temperatures that may contribute negatively to chronic diseases. Eliminate any starch or grain products from your dish.
Gluten-Free. For baking and grilling, of course, there is no need for adding starch to a salmon recipe. To fry up salmon and prevent sticking, celiac patients especially will want to choose a finely-ground starch like cornstarch, tapioca, or a gluten-free flour blend. If nut allergies aren't an issue, almond and other nut flours also make great, nutrient-dense coatings for frying fish.
Ketogenic. Salmon is a great fish for keto diet fans because it is naturally high in omega-3 fatty acids. Frying salmon in a monounsaturated oil like olive or avocado will add even more fat to your recipe. If you are frying and want to make flipping easier and prevent sticking, dust the fish with just a tiny bit of arrowroot or tapioca starch.
Paleo. Simply avoid recipes with processed starches and sugars and season salmon with whole food ingredients like lemon and fresh herbs. To pan-roast or fry salmon on a paleo diet, use clarified butter (ghee).
Frequently Asked Questions
Absolutely! You most likely eat this white protein all the time, in your morning plate of scrambled eggs. It's albumin, which coagulates (thickens) around 175°F. A little on your salmon fillet is natural, but if your fish is completely covered in it, consider it well done. And maybe reach for a little extra lemon juice or cream sauce, as it will be on the drier side.
Coating the fillets or basting them throughout can help minimize the appearance of albumin. And so can cooking it for less time.
Any salmon, sockeye included, can go from moist to overcooked in a minute's time. The easiest way to prevent an overcooked, dry piece of fish is to use a digital meat thermometer to track the internal temperature of your fillets as you cook.
Once the thickest part of the fillet is a few degrees below your target temperature, remove the fish from the pan, oven, or grill and cover it with foil. This will allow residual heat to raise the temperature another couple of degrees. This carry-over cooking will allow you to enjoy moist sockeye salmon that is cooked to your liking. For well-done fish, aim for a final temperature of 145° F. For medium-rare or medium salmon, aim for 125° F to 130° F.
Edible Epilogue
I have a hard time accepting any one "best" salmon recipe. Perhaps there are "best" ways to cook salmon with care. But for any fish, all you truly need is a bit of sea salt, olive oil, and the know-how to keep it from drying out. Armed with this knowledge, any nice fillet of salmon will be delicious in its own right.
So whether you spice up your rich, savory fillet of sockeye, or keep it simple and quick, I wish you nothing but sustainable enjoyment.
📖 Recipe
How to Cook Sockeye Salmon
- Prep Time: 10 minutes
- Cook Time: 10 to 15 minutes
- Total Time: 20 to 25 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking, Grilling, Pan Roasting/Sautéing
- Cuisine: French
- Diet: Gluten Free
Description
The true secret to enjoying salmon is not in the recipe, but in knowing how to cook this rich, delicious fish! Here's how to cook salmon in the most popular ways. And a simple lemon vinaigrette that is a nice, tangy finish.
Ingredients
- 4 salmon fillets, brought to room temperature
- Avocado oil, olive oil, butter, or ghee
- About 1 teaspoon of sea or kosher flake salt
- About ¼ teaspoon ground white pepper, optional
- 1 lemon, quartered into wedges for garnish, optional
- Fresh herbs such as Italian parsley or dill, leaves removed and chopped, optional
Additional Ingredients for Baked Salmon
- 5-6 stems of fresh herbs such as Italian parsley, thyme, rosemary, or dill
- 2 lemons, one sliced into wedges and the other into quarter-inch slices
Additional Ingredients for Pan-Roasted Salmon
- ¼ to ¾ cup of avocado or olive oil, for the pan
- 1 to 2 tablespoons of Wondra, all-purpose flour, cornstarch, tapioca, or arrowroot starch
Simple Lemon Vinaigrette
- ¼ cup fresh-squeezed lemon juice, from about 1 to 2 large lemons
- ¾ cup of olive or avocado oil
- ½ teaspoon of kosher salt
- 1 tablespoon of honey, optional
- 2 to 3 tablespoons of fresh, chopped parsley or dill leaves, optional
Instructions
For the Lemon Vinaigrette
- Combine all of the ingredients but the chopped herbs in a small bowl and whisk together.
- Taste the dressing to see if you'd like to adjust the amounts of salt, lemon juice, or oil to your liking.
- Stir in the fresh chopped herbs and set aside while you cook the salmon.
- Briefly whisk the vinaigrette again right before serving.
- Store leftover vinaigrette in the refrigerator for up to a week.
Lemon & Herb Baked Salmon
- Preheat the oven to 375° F. Line a baking pan with foil, or parchment paper. Or grease a bare pan well with a high-heat oil or cooking spray.
- Remove the leaves from half of your chosen herbs, chop the leaves finely, and set them aside.
- Place the salmon fillets skin-side down on the pan a few inches apart. Drizzle each with a bit of oil.
- Season the flesh generously with sea salt and a little ground white pepper, if you like. Scatter the lemon slices and the remaining intact sprigs of fresh herbs around and on top of the salmon.
- Bake the fillets until the internal temperature measured with a probe thermometer is a few degrees shy of 130° F for medium, or 145° F for well done. Without a thermometer, look for a darkening of the flesh and for it to begin to flake. Baking average-size fillets at 375° F should take between 10 and 15 minutes.
- Garnish with a drizzle of olive oil, a squeeze of lemon, and any reserved, fresh, chopped herbs. Serve with the lemon vinaigrette.
Grilled Salmon
- Prepare your grill to medium-high heat. For a charcoal grill, this is when the flames have mostly subsided, and the coals are glowing. When the grill is hot enough, you shouldn't be able to hold your hand comfortably over the grates for more than a couple of seconds.
- Clean the grates well with a grill brush and carefully rub or spray on a high-heat oil like avocado.
- Place the fillets skin-side down, and fight the urge to move the salmon.
- Grill the salmon until the flesh begins to flake, which won't take more than ten minutes on a hot grill. Aim for an internal temperature of 145° F for well-done salmon, and around 125° F to 130° F for medium-rare to medium-well doneness.
- Using a large, sturdy spatula or fish spatula, remove the salmon from the grill.
- Serve with a squeeze of lemon, the lemon vinaigrette, and/or more fresh, chopped herbs.
Pan-Roasting or Shallow-Frying
- Preheat a thin layer of avocado or olive oil in a large sauté pan over medium-high heat. Aim for a coating of oil that is an eighth of an inch high. If you want to shallow fry your fish, add enough oil to come halfway up the largest fillet once it's in the pan.
- On a cutting board, a prep tray, or a large plate, coat both sides of the salmon fillets in a very thin dusting of all-purpose flour, Wondra-brand flour, cornstarch, or tapioca flour. Sifting the flour over the fish with a fine-mesh strainer can help you create an extremely thin coating.
- Season the fish generously with ground kosher or sea salt and ground white pepper, if you like.
- The oil is ready when it shimmers and appears to thin out slightly.
- Fry the fillets flesh-side down first just until a light brown crust develops. Adjust the heat down if necessary to prevent burning and keep the oil from smoking.
- Carefully flip the fish with a sturdy spatula, and finish cooking with the skin-side down until the flesh turns opaque and flakey. Or you reach your preferred doneness measured with a meat thermometer (145° F for well-done salmon, and around 125° F to 130° F for medium-rare to medium-well doneness).
- Garnish with more fresh, chopped herbs, a squeeze of lemon, and the lemon vinaigrette.
Notes
On Buying
Whether you're buying sockeye salmon or another variety, look for the brightest color salmon in the case. The deeper the color, the richer the flavor. The flesh should be smooth and bright, and visibly moist. When researching the most sustainable choices, I refer to the Seafood Watch maintained by the non-profit Monterey Bay Aquarium.
On Doneness
Without a thermometer, you can tell salmon is done when the flesh becomes opaque and flakes easily, but is still visibly moist. If the flesh is oozing coagulated albumin (that white stuff), you may have taken it a bit too far. If you own a digital meat thermometer, the textbook temperature of doneness for fish as set by the Food & Drug Administration is 145° F when inserted into the thickest part of the fillet.
If you don't have a health reason like pregnancy to consider, you can take salmon off the heat when the internal temperature is around 130° F for medium-well doneness. If you enjoy rare or medium-rare doneness, stop cooking once the thickest part of the fillets reaches 125° F.
On Oven Temperature
Since salmon has sturdier flesh than more delicate white fish, it can handle higher roasting temperatures. Anywhere between 350° F and 400° F will give you a nice, baked salmon dish. But of course the hotter the oven, the faster it cooks. I lack patience (and so do my kids at dinner time), so I tend to cook on the hotter side.
Be aware, that the hotter the temperature, the more albumin (white stuff) you will see seep out during baking. Coating the fillets or basting them throughout can help minimize the appearance of albumin. A healthy drizzle of oil, maple syrup, or even teriyaki sauce or miso can help keep the mysterious white stuff at bay. And all add lovely flavor!
On the Nutrition Information
The Nutrition Information below is based on the recipe above for a four-ounce baked salmon fillet drizzled with a couple of tablespoons of lemon vinaigrette. If you choose to fry your salmon, you will add significantly more fat to the nutritional profile of the dish.
Keywords: sockeye salmon, how to cook salmon, baked salmon in foil, grilled salmon, pan-roasted salmon, quick and easy salmon
Ruth W. Thomas
This recipe is truly amazing. I tried it and it turned out very nice.
★★★★★
Christina
Ruth, thanks for reading, and enjoy! 😊
S. Martin
Baked the salmon in the oven and made the cream sauce, so easy and delicious! Thanks for all the ideas.
★★★★★
Christina
The cream sauce is my favorite way to dress salmon! Thanks for reading. 🙂