How To Cook Salmon Like a Pro

Salmon is one of the most forgiving fish you can cook, thanks to its high levels of healthy fat and its ability to take on various seasonings and cooking methods.

"Salmon is a fantastic fish to learn on because it tells you when it's done," shares chef and Homemade cooking class instructor Joel Gamoran. "You can see the flesh turn opaque on the outside. The fat renders out, and the flakes start to gently separate. Once you learn to read those signals, you will nail it every time. How to prepare it depends on the species and your own preferences."

We’re covering five reliable ways to cook salmon at home, from pan frying to poaching, along with the tips and techniques that make the difference between good salmon and great salmon. If you are still deciding what type of salmon to buy, start with our Guide to Buying Salmon before firing up the stove.

• How Do You Cook Salmon?
• How Do You Know When Salmon Is Done?
• How Long to Cook Salmon
• How to Pan Fry Salmon
• How to Grill Salmon
• How to Bake Salmon

Salmon Cooking Tips at a Glance

• Pat it dry: Moisture is the enemy of crispy skin and a good sear. Always pat salmon dry with paper towels before cooking.
• Use fat: Salmon has natural fat, but adding oil or butter to your pan prevents sticking and builds flavor.
• Season simply: Salt and pepper go on before cooking. Add delicate herbs and citrus after.
• Cook with the skin on: The skin protects the flesh from direct heat, keeping it moist throughout the cooking process.
• Consider carryover cooking: Pull salmon off the heat at 125-130°F for medium doneness. It will continue cooking for a few minutes as it rests.
• Let it rest: Give salmon 2-3 minutes off the heat before serving. This allows the juices to redistribute and carry over cooking to finish the job.

How Do You Cook Salmon?

Cooking salmon comes down to managing heat, using fat, and keeping seasoning simple.

• Heat: Salmon portions vary in thickness, which determines cook time more than weight does. A thick center-cut piece needs more time than a thinner tail piece, regardless of whether they weigh the same. High-heat methods like pan-frying and grilling work best for developing a crust on the outside while keeping the interior moist. Lower-heat methods like baking give you a wider margin for error and more even results.
• Fat: Unlike halibut and other leaner fish, salmon carries a good amount of natural fat that keeps it moist during cooking. That fat is also where much of salmon's omega-3 content is stored, which means proper cooking preserves both flavor and nutrition. Adding an extra bit of oil or butter to your cooking surface prevents sticking, helps conduct heat evenly, and builds flavor. Brush your salmon with a fat source before grilling or baking, and always preheat your pan with fat before searing.
• Seasoning: Salmon has a rich, savory flavor that does not need much help. You can keep it simple with salt and pepper or build on them with reliable seasonings like garlic, lemon, fresh dill, and soy sauce. If you’re looking for the most convenient way to season your salmon, use our Salmon Seasoning for an all-in-one spice rub. For high-heat cooking, add any ground or dried spices after cooking to prevent them from burning.

How to Prepare Salmon Before Cooking

Good salmon starts before the heat is on. Run your fingers along the fillet to check for pin bones and pull any out with tweezers. Let your salmon sit at room temperature for 10-15 minutes before cooking. Cold fish hitting a hot pan or grill cooks unevenly, leaving you with an overdone exterior and an undercooked center.

Season your salmon a few minutes before cooking to draw out excess moisture. Pat the salmon dry with paper towels on all sides. If you are cooking skin-on salmon as we recommend, make sure the skin side is especially dry before cooking to achieve a crispy skin. 

Should You Cook Salmon With Skin On or Skin Off?

“That’s up to you, but I love a crispy skin on a salmon, ” says Chef Gamoran. “If you’re cooking salmon skin on, I recommend cooking it 90% of the way on the skin side, then letting the heat just kiss the other side to finish cooking. This guarantees a crispy skin while keeping the rest of the salmon moist.”

Pro tip: When plating your skin-on salmon, keep the skin side facing up and serve sauces on the side or beneath the salmon to retain the crispy salmon skin.

If you decide to remove the skin, read How to Remove Skin From Fish for instructions.

How Do You Know When Salmon Is Done?

The FDA recommends cooking salmon to an internal temperature of 145°F. Many chefs prefer to pull salmon between 125-130°F for a medium, slightly translucent center, which is where the fish retains the most moisture and flavor.

“With a great quality salmon like Fulton’s, I like to treat it like steak,” Gamoran explains. “I prefer to treat it on the side of 'under' since I love it medium rare.”

An instant-read thermometer inserted into the thickest part of the fillet is the most reliable way to check. If you do not have a thermometer, look for these visual cues to tell if salmon is cooked.

• Color: Flesh should have changed from translucent to opaque throughout the fish.
• Texture: Flakes should begin to separate when you press gently with a fork. 

For a complete breakdown of temperatures and visual cues for every type of seafood, check out our article on How to Tell When Your Seafood Is Cooked.

How Long to Cook Salmon

Cook times depend on the thickness of your salmon and your cooking method. The table below provides approximate times for different thicknesses and common cuts at those thicknesses. Always prioritize internal temperature (125-145°F depending on your preference) over cook time alone, since every oven, grill, and stovetop runs a little differently.

These times are for cooking thawed salmon. For safe salmon thawing instructions, read How to Freeze and Thaw Fish Safely.

How to Pan Fry Salmon

Pan-frying delivers a crispy, golden skin and a moist interior on your stovetop. It’s fast, requires minimal equipment, and gives you direct control over the cook. Try our Easy Miso Salmon recipe for a foolproof introduction to pan-fried salmon, or our Pan-Seared Salmon with Lemon Herb Marinade for a citrus-forward take.

Pan-Fried/Seared Salmon Steps:

1. Pat your thawed salmon completely dry and season with salt.
2. Heat a heavy skillet (cast iron works great) over medium-high heat. Add 1-2 tablespoons of oil and let it shimmer.
3. Place salmon skin-side down and press gently with a spatula for the first 30 seconds to prevent curling.
4. Cook skin-side down for 3-4 minutes (depending on thickness) without moving it. The skin will release from the pan naturally when it is ready to flip.
5. Flip and cook for another 2-4 minutes until the salmon reaches your desired doneness.
6. Remove from heat and let rest for 2-3 minutes before serving.

Pro Tips:

• Resist the urge to move the salmon around. "Let it sit," advises Chef Gamoran. "The skin will tell you when it is ready. If it is sticking, it is not done crisping yet."
• A fish spatula, which is thinner and more flexible than a standard one, makes flipping much easier and reduces the risk of breaking the fillet.

How to Grill Salmon

Grilling adds smoky, charred flavors that pair naturally with salmon's richness. When grilling salmon, you must manage the grill’s heat properly and prevent it from sticking to the grill. Our Grilled Salmon Skewers recipe is a crowd-pleasing option that works on any grill.

Grilled Salmon Steps:

1. Preheat your grill to medium-high heat (400-450°F) and clean the grates thoroughly.
2. Brush the grates generously with oil using a folded paper towel and tongs.
3. Brush both sides of the salmon with oil and season with salt and pepper.
4. Place salmon skin-side down on the grill and close the lid.
5. Grill for 8-10 minutes total for a standard 6 oz portion, flipping once halfway through. The salmon is done when the flesh is opaque and flakes easily.
6. Let the salmon rest for 2-3 minutes off the grill before serving.

Pro Tips:

• Skin-on salmon is your best bet for grilling because the skin acts as a barrier between the flesh and the grates, holding the fillet together. If your salmon sticks, it likely needs more time. The skin will release on its own once it is properly seared. 
• For a hands-off alternative, cook on cedar planks soaked in water for at least 15 minutes prior to cooking. The plank eliminates sticking entirely while adding a subtle smoky aroma. Try it with our Cedar Plank Teriyaki Salmon recipe.

How to Bake Salmon

Baking is one of the most approachable ways to cook salmon, especially when cooking for a group. It is hands-off, consistent, and hard to mess up. Our Pomegranate-Glazed Salmon with Oranges & Herbs recipe turns a simple baked fillet into something memorable.

Baked Salmon Steps:

1. Preheat your oven to 400°F and line a baking sheet with parchment paper or foil.
2. Place salmon skin-side down on the baking sheet.
3. Brush with olive oil or melted butter and season with salt and pepper.
4. Bake for 12-15 minutes for a 6-ounce portion, depending on the thickness, or until the salmon is opaque and flakes easily with a fork.
5. Let rest for 2-3 minutes before serving.

Pro Tips:

• If baking a whole 3-pound salmon fillet, reduce the oven temperature to 350°F and bake for 20-25 minutes.
• To keep salmon moist while baking, you can wrap it in parchment paper or foil with aromatics such as lemon slices, fresh herbs, and a splash of white wine. This creates a steaming effect inside the packet, locking in moisture. It may add 1-2 minutes to your cooking time.
• For crispy salmon skin in the oven, leave the fish uncovered and place it on the upper third of the oven. Turn on the broiler for the last minute of baking to achieve a crispy skin.

How to Broil Salmon

Broiling uses intense, direct heat from the top of your oven to create a caramelized crust on salmon in just minutes. Because salmon has enough fat to handle high heat without drying out, it is one of the best fish for the broiler. Our Sheet Pan Salmon with Miso Glaze recipe finishes under the broiler, giving the miso glaze a beautiful caramelized finish on your salmon.

Broiled Salmon Steps:

1. Position your oven rack about 8-12 inches from the broiler and set the broiler to high, about 500°F.
2. Line a broiler-safe pan or baking sheet with foil and lightly oil it.
3. Place salmon skin-side up on the pan. Brush with a marinade or oil, salt, and pepper.
4. Broil for 6-8 minutes for a 1-1.5-inch-thick portion. The salmon is done when the skin is lightly charred and the flesh is opaque throughout. Watch it closely, as broilers vary significantly in intensity.
5. Remove the salmon from the oven and allow it to rest for 2-3 minutes before serving.

Pro Tips:

• Glazes and marinades with sugar or honey work particularly well here, as the broiler caramelizes them quickly into a lacquered finish.
• Keep the oven door slightly ajar if your broiler requires it, and never walk away with fish under the broiler. The difference between perfectly broiled and burnt can be less than a minute.
  

How to Air Fry Salmon

Air frying produces crispy-skinned salmon with minimal oil and fast cleanup. The circulating hot air mimics a convection oven at close range, which means quick, even cooking. Try our Air Fryer Keto Salmon recipe for a simple weeknight dinner ready in minutes.

Air-Fried Salmon Steps:

1. Preheat your air fryer to 375°F.
2. Pat salmon dry and season with salt, pepper, and your preferred seasonings.
3. Lightly spray or brush the air fryer basket with oil to prevent sticking.
4. Place salmon skin-side down in the basket in a single layer. Do not stack or overlap pieces.
5. Air fry for 8-10 minutes for a standard portion. The salmon is done when the flesh is opaque and flakes easily.

Pro Tips:

• Air fryers run hot and vary between models, so check your salmon a minute or two before you think it is ready.
• Standard 6-ounce salmon portions work best for air frying. Larger fillets may not fit or may cook unevenly in smaller baskets.
• If you are cooking multiple portions, leave space between them so the hot air can circulate. Crowding the basket will steam your salmon rather than crisping it.

How to Poach Salmon

Poaching cooks salmon in a gently simmering liquid, producing a silky, moist result that you cannot get from any high-heat method. It is especially well-suited to leaner species like sockeye or coho that can dry out quickly on a grill or in a pan. Try our Olive Oil Poached Citrus Salmon recipe for a rich, elegant take on this technique with your next salmon portions.

Poached Salmon Steps:

1. Choose a pan or skillet that is deep and long enough to hold the salmon portions, with liquid covering the fish by about an inch.
2. Fill the pan with your poaching liquid. Olive oil, vegetable broth, butter, or a combination of them works well. Add aromatics like lemon slices, peppercorns, fresh dill, or bay leaves for extra flavor.
3. Bring the cooking liquid to around 180°F, a gentle simmer for water-based liquids.
4. Season your salmon with salt and lower it into the cooking liquid skin-side down.
5. Poach for 12-15 minutes for a 6-ounce portion, keeping the liquid at 180°F throughout. The salmon is done when the flesh is opaque and flakes easily.
6. Remove the salmon with a slotted spatula and let it rest for 2-3 minutes on a cooling rack to allow excess poaching liquid to drip off before serving.

Pro Tips:

• Keep the liquid below a boil. Aggressive bubbling breaks the salmon apart and toughens the exterior. Aim for small, lazy bubbles around the edge of your pan at most.
• Poached salmon is excellent when served cold, making it a great option for salads, grain bowls, or meal prep. For cold-poached salmon, refrigerate it after it reaches room temperature and consume it within 3 days.
• Save the poaching liquid. It picks up flavor from the salmon and aromatics during cooking and can be strained and reduced into a light sauce or used as a base for soups.

FAQs

Do salmon species cook differently?
Yes, but the adjustments are minor. Fat content, flesh density, and portion thickness vary across species, and those differences affect how long to cook your salmon and how much seasoning to use.

Fattier salmon like king or farmed Atlantic tends to be more forgiving and may take slightly longer to cook than leaner wild species like sockeye, pink (humpback), or chum (keta) salmon. Leaner species benefit from a bit more oil or butter during cooking and a slightly shorter cook time to avoid drying out. They also tend to take on seasoning more readily, while fattier salmon carries enough natural flavor that salt and pepper are often all you need. For a full breakdown of each species and its characteristics, check out our Essential Guide to Salmon.

What is the white stuff coming out of my salmon?
That white substance is albumin, a protein that coagulates and gets pushed to the surface as the salmon cooks. It is completely harmless and safe to eat. You will see more of it when salmon is cooked at higher temperatures or overcooked. To minimize albumin, bring your salmon to room temperature before cooking and avoid cooking at excessively high heat.

Can I cook salmon from frozen?
Yes, though we recommend thawing first for the best texture and even cooking. If you are short on time, baking is the most forgiving method for frozen salmon, as demonstrated in our Baked Frozen Salmon recipe. Add several minutes to your cook time and monitor the internal temperature closely. Avoid pan-frying or grilling frozen salmon, as the rapid temperature change can cause uneven cooking and dangerous splattering in hot oil.

For safe thawing instructions, see our instructions on How to Freeze and Thaw Fish Safely.

What is the best cut of salmon for cooking?
Center-cut portions are the most versatile because they have consistent thickness, which means even cooking. Any cut of salmon, however, can be excellently cooked with minor adjustments.

How do I cook other seafoods that aren’t salmon?
Almost everything described in this guide is applicable to other fish, with differences in cooking times, heat, and seasonings. For a broader look at cooking methods for any fish, see our How to Cook Fish guide.

Do I need to flip broiled salmon?
Unlike most other cooking methods, you do not need to flip salmon under the broiler. The intense top-down heat cooks through the fillet.

Does where I buy salmon matter for cooking?
Yes, how and where you buy salmon makes a huge impact on how it tastes. To learn more about sourcing the best salmon, check out our Guide to Buying Salmon or read reviews from Fulton Fish Market customers like Mary.

"Easy and Delicious: I’m in month two of my subscription and I am delighted! Tonight I tried the bourbon glaze on a piece of salmon I roasted. I was too tired to be anymore creative than to just season the fish with the glaze. The salmon was buttery and moist. The bourbon glaze was delicious. Tired from a long day I was amazed how lovely my 15 minute dinner was. Thank you Fulton!"