How to Cook Salmon the Healthy Way

Salmon is an incredibly versatile protein, whether poached, broiled or baked. Plus it’s one of the healthiest options around!

Cooking food correctly is the key to making it delicious every single time:

Poaching

If you need a quick and effortless way to cook salmon, poaching it is your ideal option. It only takes a few minutes on the stovetop or you can use your oven.

Poaching salmon requires a liquid that will gently simmer the fish. This could be water or stock, though many recipes call for wine-based liquid.

You’ll also need some aromatics to flavor the liquid. Popular choices include fresh lemon, onion, dill, parsley and white wine.

Once the fish is poached, you can serve it with some vegetables to complete your meal. Potatoes make for an ideal side dish as they provide healthy amounts of starch and nutrients.

Grilling

Salmon makes for a perfect grilling protein, thanks to its ease of preparation and quick cooking time. It’s also an ideal way to enhance the flavor without adding extra fat or calories to your fish.

Begin by seasoning your fish with salt and pepper before grilling it. A light coat of olive oil will help prevent it from sticking to the grill.

Next, heat up your grill to high direct heat and preheate it to 450 degrees Fahrenheit. Brush the grates generously with oil so they don’t stick to your salmon while it cooks.

Once your grill is hot, place your salmon skin-side down on the grate and close the lid. Let it cook until just starting to release fat (opaque mayonnaise-like substance) and it reaches 145 degrees Fahrenheit, which should take 15-20 minutes for most 1-inch thick fillets.

Once cooked through on both sides, flip your salmon over and allow it to rest for a few minutes before serving.

Broiling

Broiling salmon is an ideal cooking method because it creates a crisp, caramelized crust on the exterior. Furthermore, the high heat from broiling keeps the flesh juicy and flaky without drying it out.

Cooking salmon has never been so quick or effortless! Just remember to preheat your oven before beginning this recipe.

For optimal results, set your oven to 500 degrees or higher. A typical farm-raised salmon fillet takes 8 minutes to bake at 420 degrees, then 4 to 6 minutes under the broiler.

Keep an eye on your salmon as it cooks, but this method can be a great alternative to pan frying if you want those golden edges. As a general guideline, check for doneness between 7 and 10 minutes depending on how you prefer your salmon cooked.

Baking

Baked salmon is an effortless weeknight dinner that requires only minimal ingredients. It pairs perfectly with various side dishes to give it plenty of versatility – perfect for any night of the week!

When baking salmon, the key to successful results is seasoning it before you cook it – whether on the stovetop or in the oven. Salt draws out moisture from fish so it’s essential to add seasonings right before placing in the oven.

Another helpful tip is to leave the skin on salmon fillets. This prevents them from overcooking.

When cooking salmon, it is essential to check its doneness periodically. You can do this by gently prodding the center of the fish with a fork and seeing if it appears opaque and flaky.