Does food get much better than salmon? Some people get flustered by the idea of cooking fish. It seems so delicate and so easy to overcook. The possibilities for failure can sometimes seem endless. I am happy to tell you that salmon is one of the most forgiving fish to cook. It’s fast and easy. Its oily flesh and skin keep it super moist, and its meaty texture will satisfy the appetite.
Healthy Option
All salmon is an excellent source of protein and B vitamins, but the omega-3 fatty acids make it an excellent addition to any diet. Omega-3s are essential fatty acids, substances our bodies cannot manufacture and must get from food. If you eat canned salmon, you also get the benefits of calcium in the small bones ground up in the flesh during processing.
Types and Availability
There are two main families of salmon: Pacific and Atlantic. The taste, texture, and cost between wild and farmed can be significantly different, so determine which type will work for the dish you prepare before buying.
Wild salmon is dense and lean, with a more complex flavor than farmed. The vast majority of it comes from Alaskan rivers.
All commercially available wild salmon is Pacific salmon. There are seven species of Pacific salmon, but only three are commonly sold fresh: king or Chinook, sockeye or red, and Coho or silver.
- The largest is the king or Chinook, prized for its high-fat content, rich omega-3s, and buttery texture.
- Sockeye, an oilier fish with deep-red flesh, has a stronger flavor and stands up well to grilling.
- Coho is milder and often lighter in color. Pink and chum are smaller and most often used in canning or smoking.
Fresh Wild Salmon
Fresh wild salmon remains seasonal and in limited supply. It is not cheap; it normally costs about three times the price of farmed. Much of the wild salmon catch is canned or frozen and sold during the off-season.
Farmed Salmon
The most common fish at the market is a farmed species known as Atlantic salmon. It is a high-quality, farmed salmon now available year-round and at a reasonable price. If the label or menu says Atlantic, Norwegian, or Icelandic, it has been farmed, and it’s Atlantic salmon.
Purchasing and Storing
When purchasing frozen salmon fillets or steaks, ensure they are well-wrapped and solidly frozen with no odor. Never refreeze salmon once it has been thawed. Store fresh salmon, tightly wrapped, in the refrigerator for up to two days before cooking.
When purchasing fresh salmon, ensure it has a firm texture, moist appearance, and fresh (non-fishy) odor. Look for nice, pronounced fat lines. The skin should be bright and iridescent. Store the salmon in the coldest part of the refrigerator for up to two days before cooking.
Check for Bones
Fillets are cut from the side of the fish. Check fillets for bones before cooking salmon by running your fingers over the surface. Small bumps are usually a sign of bones, which can easily be removed with tweezers. Fillets also offer plenty of crisp skin, which some people enjoy.
Steaks or Fillets?
Steaks are cross-sections of the fish. They are particularly good on the grill because they hold together better than fillets.
Choose Your Preferred Cooking Technique
Salmon is a very versatile fish. When cooking salmon, you can bake, sauté, grill, poach, or broil.
Albumin
When the muscle fibers in the fish are heated, they contract, pushing the moisture-filled albumin to the surface of the flesh, which then thickens and turns white. The white albumin detracts from the salmon’s appearance, and its formation indicates a loss of moisture in the fish. Cooking salmon at a low temperature can lessen albumin coagulation. Gentle cooking results in less intense muscle contractions so less of the albumin moves to the surface of the fish, and more of it stays trapped in the flesh. The fish not only stays moist, but it also looks better. If the look of the albumin bothers you, use a damp paper towel to blot it off gently.
Skin On?
Keep the skin on when cooking salmon fillets. This will make turning easier and help hold the fish together. If desired, the skin can easily be removed after cooking the salmon. One other note: don’t be afraid of the skin. Crisp salmon skin is like a potato chip from the sea; eat it. It’s good for you; however, ensure it has been scaled.
Broiler
Place salmon under the broiler four inches from heat for 10 to 12 minutes or until the salmon flakes easily.
Stovetop
To prepare salmon on the stovetop, cook it in a skillet on medium-high heat for 5 minutes on each side or until done.
Poach
To poach salmon, add fish to gently simmering liquid and cover tightly; cook three minutes, then turn fish over. Cook covered for four to six minutes or until fish flakes easily.
Grill
If cooking salmon on the grill, cook for five to eight minutes on each side or until the fish flakes easily.
Don’t Overcook!
And MOST IMPORTANTLY, know when it is done! A food thermometer ensures the fish is cooked to 145 degrees Fahrenheit. If the salmon flakes, DO NOT cook it any longer!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator