When cooked perfectly, salmon can be the most amazing, delicate, flavourful fish. With its buttery, melt-in-the-mouth texture, it lies in that magical territory of foods that are both delicious and healthy.
Salmon is legendary for being a nutritional powerhouse: it's packed with healthy omega-3 oils, protein, vitamin D, B-vitamins and antioxidants, and is low in saturated fat.
And if that's not enough praises to heap on the humble salmon, it's also extremely versatile. Cook salmon on the BBQ, wrap it in some aluminium foil with your favourite herbs and spices or pan sear it for some crispy-skinned goodness.
Here's everything you need to know about how to cook salmon fillets.
Looking for articles about fish and seafood? Check out the guides in our Seafood Hub:
• Types of fish to eat
• Buying seafood and fish
• How to cook fish
What salmon should I buy?
At New World, we stock the highest quality salmon. Our fish counter will ensure that what you're getting is only the best and freshest fish and seafood.
Tips for choosing your salmon:
• When you buy your salmon fillets, ask for those of similar sizes. This way, your salmon fillets will cook evenly. Thick fillets will have a slower cooking time than thinner fillets.
• Make sure your salmon is descaled and pin boned. Most fishmongers sell salmon fillets that are already scaled and pin-boned, but it never hurts to double-check. To check yourself, just run your fingers along the flesh and the sides. If you feel any bones inside or scales on the outside, use some fish boning tweezers (or just standard tweezers if you don't have any!) to pull out the pin-bones or use the flat side of a knife to scrape off the scales.
• Large fillets which are not individually cut are called sides. These cuts are best for broiling or grilling, and they can serve a larger group.
• If you don't want to purchase salmon fillets, you can also purchase steak cuts. These all have the same thickness, making them perfect to chuck on the grill.
How to prepare salmon
Before you start cooking, you need to take a few steps to ensure the correct preparation of your salmon – regardless of your cooking method.
• If you're cooking your salmon from frozen, make sure it's fully defrosted before cooking. We suggest taking it out of the freezer and defrosting it in the fridge the night before.
• Remove your salmon fillets from the fridge 15 to 20 minutes before you're ready to start cooking to bring them up to room temperature.
• Pat your salmon dry with paper towels. Wet salmon is more likely to stick to your cooking utensils. And if you're looking for that coveted crispy skin, damp skin will not be your friend!
• Decide if you're cooking with your salmon skin on or skin off. When cooked with a suitable method, salmon skin can be the crackling of the sea!
In general, we recommend following the below guide. Of course, if you're following a recipe that says otherwise, feel free to experiment.
• BBQ – skin on
• Oven cooking (broiling) – skin on or off
• Oven baking – skin on or off
• Pan-frying – skin on
• Grilling – skin on
• Poached – skin off
• Steamed – skin off
You're ready. Time to cook your salmon fillets!
How to know if your salmon is cooked
We've all been there when cooking a new protein – trying desperately to figure out if it's cooked perfectly or if it's still raw on the inside. Or worse if we've overcooked it to the point of creating chewy leather!
Whichever method you choose to cook salmon, the easiest way to figure out if it's cooked is by poking the centre of the fillet with a fork. If the salmon flakes easily, it's ready to be eaten. Make sure you don't break the fish though, or it will look messy on your plate.
If you're still unsure, you can slide a cake tester into the salmon and touch it to your lower lip. If it feels hot, the salmon is probably done; if cool or only just warm, it will need more time.
7 ways to cook salmon
So you have your salmon prepared, now you have to decide how to cook it. What's the right way you should be cooking salmon fillets?
The good news is there are plenty of ways to cook salmon and we've put together a guide on seven of these ways,
The bad news is there is no definitive way to cook the best salmon! It's entirely up to you and your tastes.
Try one of these ways or figure out your favourite way to cook salmon. Whatever you try, we're sure it'll be delicious.
BBQ salmon
The summer months are all about soaking up the long hours of sunshine and cooking your meat and veg outside on the barbecue.
You can't get more Kiwi than a summer BBQ with grilled salmon, garlic prawn skewers, and a big green salad! If you're looking for some great recipe inspiration, try this grilled ginger salmon rice bowl with grapes.
Salmon grilled on the barbecue is easy, fast, healthy and flavourful. Those char marks give the flesh an amazing smoky taste that you just can't get with any other method.
There are two techniques we love to use on the BBQ:
Straight on the grill
1. Season the salmon generously with salt and pepper on both sides (or marinade it if that's what you fancy!). Heat your grill over medium-high heat and lightly grease your grates with olive oil.
2. Place your salmon skin-side down and cook for about 6 to 8 minutes. The bottom half of the fish should turn opaque and the skin should come away from the grill easily.
3. Flip, and cook on the other side for 4 to 6 minutes until your salmon is cooked through.
4. Consume cooked salmon. (We'll save you the trouble now – this is the last step on every method!)
BBQ salmon in foil
Foil packets are fantastic for three reasons:
• Flavour, flavour, flavour! Whatever you pack in with your salmon – whether it be lemon slices, zucchinis, bell peppers, onions, beans, asparagus, herbs, garlic cloves, butter, or thinly sliced potatoes– creates a whole, flavoursome meal in a packet. No need to cook sides, as it's all right there within the foil!
• Foil cooking is pretty much foolproof. With everything so neatly wrapped, it's super tricky to burn part of your cooked salmon accidentally.
• There is zero clean up. That's right – zero clean up! Just throw the foil packet out and the job is done. Magic.
This delicious method is also excellent if you are looking to BBQ whole salmon.
1. Once you've chosen your veggies and flavour combinations, wrap them with your salmon and with a small amount of melted butter or olive oil.
2. Place on top of a large piece of foil and season everything well. Fold the foil up and seal all of your edges so the packet is tightly wrapped.
3. The whole package can go on the grill for 10 to 12 minutes or until the salmon is cooked through.
How to cook salmon in oven
Cooking your salmon in the oven can be done in two ways: broiling and baking.
• Baking is a slower cooking process because the heat has to travel through the food's interior.
• Broiling exposes your salmon to direct heat and the high temperature gives the same quick sear that a grill would.
It's important to note that most food can be baked, but not everything can be broiled. Luckily, salmon is one of the foods that works well using both methods.
Let's start with broiling.
The best thing about broiling salmon in the oven is that it's one of the easiest and most uninvolved cooking methods. No need to stand around watching your salmon. Just pop it in the oven and let the oven work its cooking magic.
1. First, preheat your broiler to high and place your oven rack in the top third of your oven. Your salmon should be about 12-15cm from the coils of your broiler.
2. Cover your oven tray with baking paper or cooking foil then place your filets on top (this will stop them from sticking).
3. Season well with salt, pepper, olive oil and any other seasonings you fancy. Mustard, garlic cloves, chilli, lemon juice, or any other tasty flavour combination.
4. Put into the oven and broil for 5 to 8 minutes.
How to oven bake salmon
We've covered broiling, so now we move on to broiling's brother – oven baked salmon.
Just like broiling, oven baked salmon is super simple and perfect for a fast but delicious dinner. Easy baked salmon is a family favourite.
1. Preheat your oven on the bake setting to 180°C and line an oven tray with foil or baking paper.
2. Place your fillet skin side down and season with salt, pepper and a bit of olive oil. You can add whatever other flavours you fancy. If you're prepared, you could even whip up a quick marinade or sauce. We love this baked salmon recipe: soy & ginger salmon with herb slaw.
3. OPTIONAL: Wrap your salmon in the foil to lock in the moisture and boost its flavour for easy baked salmon. We recommend this method if you're cooking your salmon in a marinade. However, if you're cooking with a crispy crust on top (like this salmon recipe for roasted salmon with herb, shallot and butter sauce), you're best to leave it uncovered.
4. Bake for 12 to 15 minutes if foil-wrapped or 8 to 12 minutes if uncovered. Your cooked salmon is ready when the fillet is pink and opaque.
How to pan fry salmon
Is there anything better than pan seared salmon? A classic pan seared salmon has a delicious golden crust and skin with an utterly divine crunch—salty, crispy, melt-in-your-mouth goodness.
There is absolutely no reason why you can't create this deliciousness yourself. But if you're choosing to create pan seared salmon, you should know that paying attention is key. A few minutes is the only thing there is between a cooked salmon fillet with perfectly crispy skin and burnt overcooked fish.
We're big fans of this tasty pan seared crispy skin salmon recipe.
1. Coat the bottom of a cast-iron skillet or non-stick pan with olive oil or butter. Turn the hob to medium-high heat and have the oil hot.
2. Place your salmon fillets in the pan skin side up. You should hear a satisfying sizzle as it hits the hot oil. Cook until your fillet naturally crusts and flips easily (about 6 minutes).
3. Once flipped, cook for 4-5 minutes until the skin is nice and crispy.
4. If you find the skin is getting too crispy but your salmon still isn't cooked in the middle, remove from the heat and pop the whole pan or cast-iron skillet into the oven to continue cooking for a few minutes.
Poached salmon
The best thing about the poaching method is that it guarantees moist and juicy salmon every time. No chance of burnt fish here unless you leave it on the boil for a crazy length of time.
Remember, it's a good idea to remove the skin before poaching your salmon. The point of poaching is for the whole fish to remain moist, so instead of your skin being crispy, it will likely be pretty soggy and unappetising.
1. Season your salmon fillets on both sides
2. In a large skillet or pan, bring 1 cup of water and 1 cup of dry white wine to a boil. Add fresh herbs and garlic for taste.
3. Reduce heat to a simmer.
4. Add salmon. Cover and cook for approximately 10 minutes.
5. Remove your salmon with a slotted spoon.
Steamed salmon
Steamed salmon couldn't be easier. Done in just a few minutes, it produces delicious, healthy, nutritious, moist salmon. The steam cooks the salmon quickly and gently in as little as 6 minutes for a speedy cooking time!
1. Place a steamer rack inside a large pot with a tight-fitting lid.
2. Using whatever flavours you fancy, create a quick broth for your salmon to steam in. We recommend water, lemon juice, fresh herbs, garlic cloves, salt and pepper. Add this to the bottom of the pot.
3. With the lid on, bring this broth to a boil. If you have time, turn down to low and simmer for 15-20 minutes.
4. Insert the steamer and add the salmon. Place the lid on and cook for 5-6 minutes.
How to grill salmon
Just because the weather isn't hot doesn't mean that you can't create some tasty grilled salmon.
If the BBQ isn't an option, you can cook your salmon with an indoor grill pan or electric grill to give it that same flavour all year round.
Follow the same steps as barbequing straight on the grill – place the salmon skin side down and coat the grill with a thin layer of oil. Just use your indoor grill instead.
Salmon recipes
Looking for more ways to learn how to cook salmon? We've put together a few other recipes featuring salmon for you to try at home:
No matter what method you're using, there are tonnes of ways to incorporate flavour into your salmon recipes. Spices, herbs, citrus, butter, sauces, honey, brown sugar, chilli, and vegetables are great options to add some zing and zest.
And bonus - leftover salmon also makes a delicious lunch the next day.
Bon Appetit!
Feeling inspired to create some stunning salmon dishes? Head in store to our fish counter or check out our seafood selection online:
Mastered how to cook salmon and now looking for other fish to try? Discover more: