Salmon is one of the most popular fish used in cooking. It’s well known for its pink color. So it’s common for home cooks to wonder if it’s safe to eat salmon that’s still pink after cooking. There are a few quick things to consider when evaluating if your cooked salmon is done.
Why does salmon turn pink when cooked?
Salmon gets its pink color from astaxanthin, which is a natural pigment and antioxidant. Astaxanthin is found in the foods that salmon eat, like krill and shrimp. It’s what gives salmon and other seafood like lobster their distinctive color.
When salmon is cooked, the heat causes the protein strands to denature or unravel. This allows the astaxanthin pigment to be released and spread throughout the fish, turning it opaque and pink.
Is it safe to eat salmon that’s still pink inside?
Yes, it is completely safe to eat salmon that is still pink inside after cooking. Here are a few reasons why:
- Salmon is fully cooked and safe to eat when it reaches an internal temperature of at least 145°F. At this temperature, any potential bacteria or parasites are killed, even though the fish still appears pink and moist inside.
- The pink color in salmon is due to natural astaxanthin pigment, not blood. So pink color alone does not indicate undercooking.
- Salmon contains fat, which remains opaque and pink when cooked. The opacity prevents the proteins from reflecting light and appearing brown.
- Larger, thicker cuts of salmon will retain more interior pinkness since the heat penetrates more slowly to the center.
- Cooking methods that use lower heat, such as poaching, oven roasting, or grilling may result in salmon that is pink throughout when fully cooked.
How to know when salmon is fully cooked
To determine if your salmon fillet or steak is thoroughly cooked, you can:
- Use a food thermometer to check that the thickest part of the fish has reached 145°F.
- Flake the salmon apart with a fork. When it’s opaque and flakes easily, it’s fully cooked.
- Pay attention to the recommended cook times for the cut thickness, cooking method, and appliance you are using.
As a general guideline, salmon fillets of 3⁄4 inch thickness should cook through in 8-10 minutes per inch of thickness. So a 3⁄4 inch thick fillet will be done in about 6-8 minutes total cooking time.
How to cook salmon while retaining moisture and pinkness
To cook salmon so that it remains moist and pink inside, try these methods:
- Poach – Gently simmer salmon fillets in a skillet with just enough liquid to come 1 inch up the sides.
- Roast – Roast a salmon filet or steak in the oven at 400°F for 8-12 minutes depending on thickness.
- Grill – Grill salmon over direct medium heat for 6-8 minutes per side. Move to indirect heat if grill flaring up.
- Sous vide – Seal seasoned salmon in a bag and cook in a water bath at 115°F for 45 minutes for buttery texture.
- Slow bake – Bake salmon in a 275°F oven for 30-40 minutes wrapped in foil or parchment.
Cooking salmon to medium doneness using these gentle methods allows the proteins to denature while retaining moisture and preventing overcooking. Use a food thermometer to ensure the center reaches 140-145°F.
How to avoid dry overcooked salmon
It’s easy to accidentally overcook salmon, drying it out and causing it to become chalky and lose its flavor. Follow these tips to prevent overcooking:
- Don’t cook an extra thick fillet the same as a thin one. Thicker cuts need more time at lower heat.
- Watch the clock and don’t overcook. Salmon cooks quickly—fillets may only need 6-8 minutes per side.
- Use a lower-heat cooking method like roasting, grilling, or poaching instead of pan frying.
- Take the salmon off the heat just before it reaches 145°F and allow carryover cooking to finish it off.
- Use a food thermometer to monitor the thickest section and prevent overshooting the target temp.
Is translucent salmon safe to eat?
Salmon that has opaque sections of white or translucent color is still safe to eat, though the texture may become drier in those areas. Here’s why you may see translucent patches on your salmon:
- Overcooking – Excess heat dries salmon out, causing opacity and denaturing proteins.
- Freezer burn – Frozen salmon can get damaged by air exposure, creating translucent spots and dry texture.
- Brining – Saltwater brining causes proteins to denature, turning parts of the salmon from pink to white.
While not as appealing, translucent cooked salmon is still OK consume. You can minimize white albumin pockets by defrosting frozen fish safely, brining briefly, and not overcooking.
What color is undercooked salmon?
When salmon is undercooked, the center or thickest part of the fillet will be dark pink, red, or brown in color. This indicates that the proteins have not denatured and the fish has not reached a safe 145°F minimum internal temperature to destroy bacteria.
Undercooked salmon may also appear glossy or glassy on the outside and feel jelly-like when pressed. Flaking the fish apart will reveal dark opaque sections of raw fish interspersed with cooked flaky bits.
While many people enjoy salmon sashimi or other raw preparations, raw salmon does pose a higher risk for food poisoning if proper handling isn’t followed. Always cook fresh salmon to at least medium doneness (145°F) to avoid safety issues.
Conclusion
When cooking salmon, some pinkness inside is totally normal and desirable. Salmon remains moist and flavorful when cooked to around medium doneness, even though it retains its characteristic pink color. Use a thermometer to ensure the thickest part of the fish reaches 140-145°F. If still glossy or translucent inside, it needs more time. Following proper cook times for the cut and method will reliably yield salmon that is fully cooked while still tender and juicy.