Salmon is a heart-healthy, brain-boosting food that's packed with healthy fats and proteins. It's also rich in omega-3 fatty acids, which can help to reduce the risk of cardiovascular disease, lower triglyceride levels, and reduce inflammation. Best of all, it features a beautifully rich flavor, especially if you choose a high-quality product like Ora King salmon, which is often known as the Wagyu of the seafood world.
Fortunately, salmon is easy to cook at home as long as you know the proper techniques. It's also versatile, so you can cook it using a number of different methods, like grilling, baking and pan searing.
How to Cook Salmon on the Grill
Grilling salmon adds a good char that brings even more flavor to your salmon fillets. Follow these instructions to grill your salmon properly:
- Clean the grill grates thoroughly and begin heating your grill.
- While the grill heats, pat your salmon fillet dry and season with salt and pepper.
- After heating the grill to a high heat, grease the grill grates with a paper towel dipped in vegetable oil.
- Place the fish on the grill skin side up. Allow the fish to cook for at least 3 minutes before attempting to check it. If necessary, leave it on for a minute or two longer.
- Flip it over and grill with the skin side down for about 3 more minutes.
- Take the salmon off the grill and add a touch of lemon juice for a bright, fresh flavor.
How to Cook Salmon in the Oven
Baking it one of the easiest ways to cook salmon. This simple preparation is perfect for maintaining natural flavors. Here's how to do it:
- Preheat the oven to 400 degrees F.
- Cover a baking sheet with aluminum foil and place the fillet on top skin side down. Drizzle with olive oil, then season with salt and pepper.
- Bake for about 8 minutes for every inch of thickness. The USDA recommends an internal temperature of 140 degrees F.
- Once the salmon is done, take it out of the oven and add a squeeze of lemon on top.
How to Cook Salmon in a Pan
Pan frying is a great way to cook your salmon if you prefer a rich, buttery flavor. Complete these steps for the perfect pan-fried salmon:
- Dry the salmon fillet with a paper towel and season both sides with salt and pepper.
- Heat a nonstick pan over medium high heat, then add a tablespoon of butter.
- Once the butter has melted and begins to foam, place the fillet skin side down in the pan and cook for about 3 minutes.
- Flip the fillet over and cook for 2 to 3 more minutes.
Be sure to follow these cooking instructions closely to get the best results. Also, keep in mind that you may need to adjust the time for how long to cook salmon based on factors like the heat of your grill or the thickness of your fillets.