Salmon is an excellent source of protein and other nutrients. Plus, you can incorporate it into many types of meals.
Some people may feel intimidated by cooking salmon. However, there are many ways you can cook this delicious fish to fit your abilities and preferences.
Here’s an overview of the most popular methods of cooking salmon, salmon’s nutritional information, and safety tips.
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, such as reducing the risk of heart disease and certain cancers (2).
Salmon is also a great source of lean protein. Getting enough protein in your diet is necessary for maintaining muscle mass and supporting other important functions (3).
Finally, salmon provides vitamin D, a fat-soluble nutrient that isn’t found in many foods. You need vitamin D to maintain healthy bones and proper immune system function (4).
If you’re preparing salmon at home, you can use any of the methods below. Salmon is also available precooked, such as canned or smoked salmon.
There might be a very small amount of additional fat added to grilled salmon but the difference is normally insignificant. Most fat on grilled salmon drips off into the grill and baked salmon frequently does include some fat as well.
How to roast salmon in the oven
Instead of pan-frying salmon before finishing it in the oven, you can cook it completely in the oven.
To roast salmon, follow these steps:
- Preheat the oven to 400°F (200°C).
- Pat salmon fillets dry. Brush with oil and season with salt and black pepper or other desired seasonings.
- Place salmon skin-side down in an oiled baking dish or on a baking sheet lined with parchment paper and brushed with oil.
- Bake for 12–15 minutes.
Baking salmon in the oven is healthy, fast, and easy to clean up. However, this method won’t produce fillets with a crispy exterior like you would get with pan-frying.
How to grill salmon
You can cook salmon directly on grill grates or in foil packets over the grill.
To cook salmon directly on a grill, follow these steps:
- Prepare a marinade of your choice. You can make a basic marinade with 2 tablespoons (30 mL) soy sauce, 2 tablespoons (30 mL) extra-virgin olive oil, 1 tablespoon (15 mL) honey, and 1 minced garlic clove.
- Place salmon fillets in a dish, flesh-side down. Pour marinade over fillets, cover, and refrigerate for 30–60 minutes.
- Preheat the grill to medium-high (375–400°F or 190–200°C). Spray or brush the grates generously with cooking spray or oil.
- Remove salmon from marinade. Place salmon skin-side up on the greased grates. Cover and cook for 6–8 minutes.
- Flip salmon, cover, and cook for another 6–8 minutes.
To grill salmon in foil packets, follow these steps:
- Repeat the above steps 1–3.
- Remove salmon from marinade. Place it on a large piece of aluminum foil. Fold the foil over the salmon and roll up the edges to create a packet.
- Place the foil packet on the preheated grill.
- Cover and cook for 14–18 minutes.
Grilling salmon directly on a grill yields tender fillets with a charred exterior. However, salmon can stick to the grates if they are not well oiled, causing you to lose half of your dinner!
Cooking salmon in foil packets on the grill does not create a charred exterior but is a good way to prevent sticking.
BAKED SALMON | easy, no-fail recipe with lemon garlic butter
FAQ
Is grilled or baked salmon healthier?
What is the most nutritious way to cook salmon?
What is the best method of cooking salmon?
Is it better to bake or sear salmon?
Is grilled salmon healthier than baked salmon?
Baked salmon, on the other hand, is also a good source of protein and healthy fats. In addition, baking salmon can help to preserve more of its nutrients than grilling can. Overall, both grilled and baked salmon can be healthy choices, it just depends on your personal preferences. What are the convenience factors of grilled salmon vs. baked salmon?
Is smoked salmon good for you?
Salmon is a source of high-quality protein, magnesium, and selenium. In addition, it provides healthy fatty acids for the body. It contains large amounts of omega 3, which prevents cardiovascular diseases, has anti-inflammatory properties, and prevents certain types of Cancer.
Does grilling a salmon fillet taste good?
The salmon was pleasantly tender, but when stacked up against the other most-tender outputs (slow roast, sous vide, en papillote, oil poach), its flavor was lacking, perhaps because the liquid leached it away. From a flavor perspective, the grill method worked wonders for my salmon fillet.
Is fried salmon healthier than baked salmon?
One study found that baked salmon retained all its vitamin D, whereas fried salmon lost around 50% of this important vitamin ( 49 ). For these reasons, oven-baking is considered a healthy way to cook fish. However, as with other cooking methods, covering your fish in oil during cooking can change its fatty acid profile ( 43 ).