Best, Safest, Most Popular Ways

Serving 3 ounces (85 grams) of cooked sockeye salmon (1):

• calorie: 133 133
• protein: 23 grams
• obesity: 5 grams
• carbohydrate: 0 grams
• Vitamin B12: 158% of daily violence (DV)
• Vitamin D: 71% of DV
• Vitamin B6: 41% of DV
• potassium: 8% of DV
• magnesium: 7% of DV

Salmon is known for being rich in healthy fats. In particular, it contains the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fatty acids are thought to contribute to many health benefits, including reducing the risk of heart disease and certain cancers (“2).

Salmon is also a great source of lean protein. To maintain muscle mass and support other important functions, you need to get enough protein in your diet (3).

Finally, salmon provides vitamin D, a fat-soluble nutrient not found in many foods. Vitamin D is required to maintain healthy bones and proper immune system function (Four).

Overview

Salmon is rich in heart-healthy fats, lean protein, and micronutrients such as vitamin D.

If you want to make salmon at home, you can use one of the following methods. There are also cooked salmon, such as canned salmon and smoked salmon.

How to fry salmon in a frying pan

This recipe is commonly referred to as pan frying or baking. It’s a healthier option than frying, yet it produces a crispy look.

To cook salmon in a pot, follow these steps:

1. Tap the salmon fillet to dry. Season with salt and pepper or other desirable seasonings.
2. Heat oil or butter over medium heat in a frying pan. For best results, coat the pan with a non-stick frying pan and plenty of butter or oil.
3. When the pan is hot, add the salmon fillet skin up. Cook for 4-6 minutes.
4. Turn the fillet over and cook for another 3-5 minutes with the skin down.

Cooking salmon in a pan is one of the easiest ways to cook it and it doesn’t take much time. However, it can be tedious. Consider using a splatter guard to limit the grease splatter.

It is also important to use high temperature and stable cooking fat. Extra virgin olive oil and avocado oil are good choices (Five).

Depending on the shape and size of the salmon, the salmon pot may not be cooked evenly. For this reason, it is advisable to start the salmon in a pan and then cook it in the oven.

To do this, use cast iron or other oven-safe frying pan and follow steps 1-3 above. After step 3, transfer the frying pan to an oven preheated to 400 ° F (200 ° C) and bake for another 6-8 minutes.

How to bake salmon in the oven

Instead of frying the salmon in the oven before finishing it, you can cook it completely in the oven.

To roast salmon, follow these steps:

1. Preheat the oven to 400 ° F (200 ° C).
2. Tap the salmon fillet to dry. Brush with oil and season with salt and black pepper or other desirable seasonings.
3. Place the salmon skin down on an oiled top or parchment-lined and oil-brushed top.
4. Bake for 12 to 15 minutes.

Baking salmon in the oven is healthy, fast, and easy to clean. However, this method does not create fillets that look as crispy as pan fry.

How to grill salmon

Salmon can be cooked directly on the grill grate or in foil packets on the grill.

To cook salmon directly on the grill, follow these steps:

1. Please prepare your favorite marinade. You can make a basic marinade with 2 tablespoons of soy sauce (30 mL), 2 tablespoons of extra virgin olive oil (30 mL), 1 tablespoon of honey (15 mL) and 1 chopped garlic.
2. Place the salmon fillet on a plate with the meat down. Pour the marinade into the fillet, cover and let cool for 30-60 minutes.
3. Preheat the grill to medium high (375-400 ° F or 190-200 ° C). Apply a generous amount of grate with a cooking spray or oil with a spray or brush.
4. Remove the salmon from the marinade. Place the salmon skin on top of the oiled grate. Cover and cook for 6-8 minutes.
5. Turn the salmon over, cover and cook for another 6-8 minutes.

To grill salmon with foil packets, follow these steps:

1. Repeat steps 1 to 3 above.
2. Remove the salmon from the marinade. Place it on a large piece of aluminum foil. Fold the foil over the salmon and round the edges to create a packet.
3. Place the foil packet on the preheated grill.
4. Cover and cook for 14-18 minutes.

Grilling salmon directly on the grill creates a soft fillet with a charred appearance. However, if not sufficiently oiled, salmon can stick to the grate and you will lose half of your supper.

Cooking salmon with foil packets on the grill does not create a burnt appearance, but it is a good way to prevent sticking.

How to pouch salmon

Salmon can also be cooked in liquids — this method is called poaching.

To pouch salmon, follow these steps:

1. Tap the salmon fillet to dry. Season with salt and pepper or other desirable seasonings.
2. Mix 1 cup (240 mL) of water and 1 cup (240 mL) of dry white wine in a large frying pan over medium heat. Warm the liquid for a few minutes.
3. Add salmon fillet to the frying pan. Sprinkle with selected fragrances such as fresh dill and parsley, bay leaves and peppercorns.
4. Adjust to keep the heat low.
5. Cook the salmon in liquid for 10 to 15 minutes. If the liquid appears to be overburning, cover the pot.

If you don’t want to pouch salmon with white wine, you can substitute chicken or vegetable soup. Here is a wine alternative.

You can also use a variety of pouch liquids, such as coconut milk, a mixture of vinegar and water, and red wine, depending on your taste.

Pouching salmon with water, wine, or soup is usually a healthy preparation without the need for additional fat.

How to make a salmon wrap

Another popular way to cook salmon is parchment paper, which is called “Papillote” in French. You need to put the salmon in the pouch and steam it.

To cook salmon on parchment, follow these steps:

1. Preheat the oven to 400 ° F (200 ° C).
2. Place the salmon on a large parchment paper.
3. Brush with oil or add a little butter to each fillet. Add your favorite seasonings, such as fresh herbs, garlic, salt, pepper, or squeezed lemon juice.
4. Fold the parchment paper over the salmon and round the edges to create a packet. If you have multiple salmon fillets, it is useful to create a parchment packet for each.
5. Place the parchment wrap on the top plate and place it on the center shelf of the oven.
6. Cook for 12 to 15 minutes.

you can You can also add soft vegetables such as zucchini and green beans that do not take long to cook. asparagusOr in packets to cook with cherry tomatoes and salmon.

Baking salmon on parchment paper is one of the healthiest cooking methods. Easy to prepare and clean up.

However, some people prefer the texture of fried or grilled salmon to steamed salmon.

Overview

Some of the healthiest ways to make salmon are pan-fry, roast, grill, pouch, and parchment. Each method requires different cooking times.

It is best to test the internal temperature with a food thermometer to avoid the consumption of undercooked salmon. Insert a thermometer into the thickest part of the salmon to get the most accurate readings.

Salmon should be cooked until the internal temperature reaches 145 ° F (62.8 ° C). Cooking at this temperature kills harmful bacteria that can lead to food poisoning (6).

However, some people prefer to reduce the heat of the salmon a little and then remove it from the heat and let it rest for a few minutes. Continue cooking while taking a break. This method can prevent excessive cooking.

If you don’t have a food thermometer, you can use visual cues to estimate when salmon cooking will end. It is usually considered complete when it is easily peeled off with a fork.

However, keep in mind that the safest way to make sure your salmon is completely cooked is to use a food thermometer.

People at high risk of food poisoning complications (pregnant people, toddlers, elderly people with impaired immune system) should always cook salmon at the correct internal temperature (there is a need to cook salmon at the correct internal temperature ()7).

There is no standard range of length of time to cook salmon. Cooking time varies greatly depending on the size and thickness of the salmon fillet.

We will use the time recommended in this article as a guideline, but keep in mind that you may need to make adjustments based on the salmon part you use and the cooking method.

Overview

To eat salmon safely, it must be cooked to an internal temperature of 145 ° F (62.8 ° C).

Salmon can be cooked in a variety of healthy ways. It’s a great source of lean protein and healthy fat to add to your diet.

Whether you’re cooking salmon for the first time or you usually want to confuse how to cook this fish, everyone on this list has something. You can choose to pan-fry, roast, grill, pouch or cook salmon on parchment.

Each method has its strengths and weaknesses, so consider your cooking abilities and preferences when deciding which one you want to try.