Atlantic salmon is one of the most popular fish used in cooking. Its rich flavor, availability, and health benefits make it a go-to choice for many chefs and home cooks. But before you can enjoy a delicious salmon fillet, it’s important to understand the different ways to cook this fish to bring out its best qualities.
What is Atlantic Salmon?
Atlantic salmon (Salmo salar) is an anadromous species of salmon that is native to the northern Atlantic Ocean and rivers that flow into it. It is also farmed in aquaculture in many countries around the world. Here are some key facts about Atlantic salmon:
- Atlantic salmon belong to the Salmonidae family and are closely related to trout and char.
- They hatch in freshwater rivers but migrate out to sea to feed and grow. When they reach maturity at around 2-5 years old, they return to their natal rivers to spawn.
- Wild Atlantic salmon can reach up to 5 feet long and weigh over 50 pounds. Farmed salmon are harvested at around 2 years old when they reach 5-10 pounds.
- Atlantic salmon are an oily fish with bright orange or pink flesh. They are rich in healthy omega-3 fatty acids like EPA and DHA.
- Atlantic salmon provide high quality protein, vitamins like B12 and D, and minerals like selenium, phosphorus, and iron.
The natural range of Atlantic salmon includes rivers in eastern North America, Iceland, Europe, and northern Russia. However, overfishing, pollution, and habitat loss have led to steep declines in wild populations. Today, most Atlantic salmon consumed around the world comes from aquaculture operations in Norway, Chile, Canada, Scotland, and the Faroe Islands.
How to Buy Atlantic Salmon
When purchasing Atlantic salmon fillets or steaks, here are some tips for selecting high quality fish:
- Look for salmon with glossy, firm flesh without any dull or mushy spots.
- Make sure the fish does not have a strong “fishy” odor.
- Wild caught salmon is preferable for sustainability but more expensive. Farm-raised salmon is widely available year-round.
- Choose salmon labeled MSC or ASC certified for eco-friendly aquaculture practices.
- For best value, buy a whole side of salmon and portion it into fillets yourself.
- Purchase fresh salmon the day it will be cooked and used. Otherwise, store carefully wrapped in freezer.
Methods for Cooking Salmon
Salmon is a versatile fish that can be prepared using a wide variety of cooking methods. Each technique results in different textures, flavors, and aromas. Here are some top cooking methods used for Atlantic salmon:
Baking
Baking salmon in the oven is a simple, healthy cooking method. To bake:
- Preheat oven to 400°F.
- Place salmon fillet on baking sheet skin-side down.
- Brush surface with olive oil, season with salt, pepper, and any other herbs or spices.
- Bake for 10-15 minutes until salmon flakes easily with a fork.
Baking salmon provides a light, flaky texture without added fat. The fish should come out moist and tender.
Pan-Frying
Pan-frying cooks the salmon fillets quickly in hot oil. To pan-fry salmon:
- Pat salmon fillets dry with paper towels.
- Season fish with salt and pepper on both sides.
- Heat a drizzle of oil in a non-stick skillet over medium-high heat.
- When oil shimmers, place fillets in skillet skin-side up.
- Cook for 3-4 minutes on each side until lightly browned.
Pan-frying adds a crisp, golden crust while keeping the inside succulent and tender. Use a non-stick pan and minimal oil to keep it healthful.
Grilling
Grilling salmon infuses it with a delicious smoky flavor. Follow these steps:
- Brush both sides of salmon fillets with oil and season as desired.
- Place fish on hot, well-oiled grill grates skin-side up.
- Grill for 2-3 minutes then flip carefully with a spatula.
- Grill for another 2-3 minutes until salmon flakes easily.
The intense heat from the grill sears the outside while cooking the inside. Grill longer for more char or less for softer texture.
Poaching
Poaching gently cooks delicate salmon in hot liquid. To poach salmon:
- Fill a skillet with about 2 inches of salted water, broth, wine or a mixture.
- Bring liquid to a gentle simmer.
- Lower salmon fillets into liquid skin-side up.
- Simmer for 7-10 minutes until cooked through.
Poaching produces extremely moist, velvety salmon that just flakes apart. Adding aromatics to the poaching liquid boosts flavor.
Sous Vide
With sous vide cooking, the salmon cooks slowly in a precisely temperature controlled water bath for the ultimate moist texture. To sous vide salmon:
- Season salmon fillets and seal in a sous vide bag.
- Cook at 115°F for 30 minutes for medium-rare doneness.
- Remove bag, pat salmon dry and sear briefly in a hot skillet to brown outside.
The low-temperature sous vide technique makes salmon incredibly tender. Searing after gives a nice contrast of crunchy exterior.
Complementary Ingredients for Salmon
Salmon has a rich, fatty taste that pairs beautifully with acidic, sharp ingredients. Here are some classic flavor pairings for salmon:
- Citrus: Lemon, lime, orange or yuzu brighten up buttery salmon.
- Herbs: Dill, basil, parsley, fennel, and tarragon add freshness.
- Spices: Old Bay, smoked paprika, garlic, and pepper provide zest.
- Sauces: Mayonnaise, hollandaise, and chimichurri work as tasty finishes.
Salmon also loves robust, savory flavors. Try pairing with soy sauce, miso, tomatoes, mushrooms, caramelized onions, sesame seeds, bacon, prosciutto, or brown butter.
Doneness and Serving Temperatures
Properly cooking salmon requires attention to doneness. Use these guidelines for different serving styles:
| Doneness | Internal Temp | Description |
|---|---|---|
| Rare | 90°F | Centers translucent, lightly cooked on outside |
| Medium Rare | 110°F | Centers pink, moist and tender |
| Medium | 125°F | Centers light pink, firmer texture |
| Medium Well | 140°F | Trace of pink in center, drier texture |
| Well Done | 160°F | No pink, opaque and flaky |
For serving, aim for these temperatures:
- Raw or Cured: Store and serve chilled below 40°F
- Rare/Sashimi: Warm to room temp – 68-70°F
- Medium-Rare Salmon: 125-130°F for optimal flavor
- Well-Done: Keep above 140°F or moisture is lost
Top Salmon Recipes and Dishes
From main courses to appetizers, here are delicious ways to use cooked Atlantic salmon:
Salmon Burgers
Bind chopped salmon with breadcrumbs, eggs, and seasoning. Shape into patties and pan fry until crisp.
Salmon Cakes
Flake salmon and mix with herbs, spices, and binders. Cook small cakes in oil until browned and serve with sauce.
Salmon Salad
Toss roasted or poached salmon into spinach, garden, or pasta salads for protein and omega-3s.
Smoked Salmon
Cure raw salmon in salt, sugar, and smoke for intense flavor. Serve with crackers, toast, or cream cheese spreads.
Gravlax
Cure raw salmon in salt, sugar, and dill for a Scandinavian delight. Slice thin and accompany with mustards and potatoes.
Salmon Tataki
Sear salmon briefly then slice thin into carpaccio-like pieces. Drizzle with ponzu and scallions.
Roasted Salmon
Coat salmon fillet with aromatic spices and roast in the oven until flaky and juicy.
Miso Glazed Salmon
Brush salmon with a sweet and salty mixture of miso, mirin, and sugar. Bake until caramelized.
Conclusion
Atlantic salmon is prized for its adaptable flavor, easiness to cook, and nutritional value. Bake, pan sear, grill, poach, or sous vide the salmon based on desired texture. Salmon takes well to bold seasoning and pairs nicely with bright acidic flavors. Cook the fish properly to the preferred doneness temperature. Raw, medium-rare, or well-done salmon can be used in everything from sushi to salmon cakes. With its umami-rich taste and silkiness when cooked right, it’s no wonder salmon is the second most consumed fish in America!