How to Cook Salmon

I used to hate salmon. I know I shouldn’t admit that, being a dietitian and all… we’re supposed to eat salmon kale salads with avocado and walnuts for every meal. But Nathan has perfected how to cook salmon in a way that has me craving this omega-3-packed fish for more than just it’s nutritional value.

Salmon is not only a high-quality protein source, but it’s also one of the best sources of the omega-3 fatty acids, EPA and DHA. Omega-3 fats, which you have to get through your diet, have been associated with a number of health benefits, including, most notably, their effects on heart health. These healthy fats, found in fatty fish like salmon, can also help to prevent depression and promote fetal brain development during pregnancy. Salmon is also an excellent source of B vitamins and provides potassium, which helps control your blood pressure.

Knowing all of these health benefits, I was on a mission to find a way that I could enjoy salmon. The thing that bothered me about salmon was the gray layer of fat next to the skin… it can seem quite fishy. But when the skin is nice and crispy and well-cooked, that fatty layer, rich in good omega-3’s, becomes palatable and less fishy. Here’s our method for crispy-skin, non-fishy salmon.

How to Cook Salmon

• Step 1: Rub a little canola oil over the skin and flesh sides of the salmon fillet. Sprinkle with salt and pepper.
• Step 2: Heat a nonstick skillet over medium-high heat. When the pan is hot, add the fish, flesh side down, and press firmly with a heatproof spatula for 10 seconds. Let it cook until when you look at the side of the fish it appears to be cooked a quarter of the way through, pressing down firmly for 10 seconds every minute or so. (Cooking time varies based on the thickness of your fillet.)
• Step 3: Flip the fish, and immediately press firmly with a heatproof spatula for 10 seconds. Reduce heat to medium. Continue to cook, pressing down firmly for 10 seconds every minute or so, until the internal temperature reaches 125 degrees. (*Although the USDA recommends cooking fish to 145 degrees, we find that the fish is dried out at this temperature.)

We like to serve the salmon skin side up and eat the skin! It has the highest concentration of omega-3 fatty acids in the whole fish.

According to the FDA, salmon is one of the “best choices” when it comes to fish for children and women who are pregnant or breastfeeding, as it has a relatively low amount of mercury. When it comes to wild-caught or farmed salmon, farmed salmon is higher in calories and saturated fat, but the 2015 Dietary Guidelines Advisory Committee Report reports that the EPA and DHA content of farmed and wild-caught salmon were comparable. Both are highly nutritious options, and I am often limited by seasonality and the options available at my local market, not to mention the potential price difference! When I do purchase wild seafood, I want to be sure to purchase sustainable options, and many grocery stores now have sustainable seafood policies.

So try it out, and let me know what you think! If you are looking for more ways to include seafood twice per week, try my Weeknight Shrimp Spaghetti with Spinach,  Salmon Burgers with Lemon-Dijon Aioli, or Walnut-Crusted Tuna Cakes.