If you’re a fan of salmon, you want to ensure it’s cooked properly, and is safe to eat without being dry and overdone. We’ve got you covered with everything you need to know about cooking salmon, from the correct internal temperature, to tips on how to prepare the best salmon possible.
Salmon is one of the healthiest types of fish to eat. It’s rich in omega-3 fatty acids, is a high-quality protein, and is an excellent source of B vitamins. It’s also incredibly delicious!
Salmon is widely available and a delicious source of healthy protein. It’s also a highly versatile fish that can be prepared in the oven, on a grill, or on the stovetop. However, even though it’s a fatty fish, it’s still quite easy to overcook. And that’s especially true for lean sockeye salmon fillets.
We’re covering everything you need to know about the best heat level to use, and the internal temperature salmon needs to reach when it’s thoroughly cooked. With just a few easy tips, you’ll be enjoying perfectly cooked salmon every time!
Table of Contents
What Internal Temperature Should Salmon Be Cooked To?
Cooked salmon must reach an internal temperature of 145°F before eating. It’s important to remember that after cooking, the internal temperature will rise another 5°F to 10°F while resting, especially if you have covered the fish with foil or a plate to retain heat. Therefore, you can typically remove salmon from the heat source when it has reached 135°F to 140°F.
An instant-read thermometer is the best tool to use to check the internal temperature of salmon. Simply insert it into the center of the thickest part of the fish. You can also use a dual-probe thermometer to continually monitor the temperature of the salmon as it cooks.
Can You Eat Salmon at 120 Degrees?
Many salmon lovers prefer their fish cooked to medium-rare at an internal temperature of just 120°F. While this level is below the FDA recommended minimums, we consider it acceptable provided that the salmon:
- Is very fresh and has no fishy odour;
- Has been purchased from a reputable source
- Is not consumed by people who are pregnant or are in a higher risk health category
Remember that many of us frequently enjoy uncooked salmon sushi and sashimi! It’s really a matter of choosing the freshest fish possible, and being knowledgeable about the potential risks.
Do You Cook Salmon on High or Low heat?
Salmon should be cooked over medium to medium-high heat. Higher heat can cause the flesh to char and contract, resulting in dry and chewy fish. Lowering the heat slightly will produce juicier and more flavorful salmon.
How Long Does It Take For Salmon to Cook at 375°F?
Depending on thickness, salmon baked in a 375°F oven, should be fully cooked in 10 to 20 minutes. A thin fillet of sockeye salmon will be done in as little as 10 minutes, and a thick 2-inch center cut of farmed salmon could take closer to 20 minutes. It’s always best to start checking the doneness of your fish at around the 10-minute mark.
How to Tell When Salmon Is Done
Salmon flesh will change in appearance from translucent when raw, to opaque as it cooks. When salmon is done, it should be flakey and moist but not wet. There are several ways to check salmon doneness:
- The best way to check doneness is to insert an instant-read thermometer into the middle of the thickest part of the fish. It should read 135°F to 140°F in order to reach the safe minimum of 145°F after several minutes of rest before serving.
- The next best option is to slide the tines of a fork between two segments of the flesh and twisting slightly to expose the center. When done, the flesh should be translucent in color, and semi-firm to the touch. Remember, the fish will keep cooking for a few more minutes while resting and will firm up a bit more. If the center looks raw, it will need more time.
- The last resort is the touch method. Press your fingertip lightly on the thickest section of the fish. It will spring back slightly when done, versus jiggling somewhat when still underdone. If the salmon is firm and resists your touch, it’s overdone and should be immediately removed from the heat.
How to Cook Salmon
Ensure your salmon is completely thawed. Pat it dry with paper towels to remove any excess moisture. Rub it with olive oil and season with salt and pepper.
- On the Stove: Preheat a nonstick skillet over medium-high heat for 2 to 3 minutes until hot. Add some oil and swirl around the pan to coat. Using kitchen tongs or a large spatula, place the salmon skin-side up in the pan. Cook for 3 minutes and then flip. Cook for 3 minutes more before checking doneness. Serve and garnish with fresh herbs, lemon juice, and lemon slices.
- In the Oven: Preheat the oven to 375°F. Place the oven rack into the upper middle position. Line a rimmed baking sheet with parchment paper. Place the salmon skin-side down on the parchment and top with lemon slices and herbs. Bake for 10 to 20 minutes depending on the thickness of your fillets, but start checking for doneness at the 10 minute mark.
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Salmon Internal Temperature (How to Bake Salmon)
Ingredients
- 2 pounds salmon filets or steaks
- 1 tablespoon canola oil
- ½ teaspoon salt or to taste
- ½ teaspoon black pepper freshly ground, or to taste
- lemon wedges for serving
Instructions
- Remove the salmon from the fridge 20-30 minutes before cooking to let it approach room temperature for even cooking.
- Preheat oven to 400°F. Line a baking sheet with aluminum foil.
- Pat dry the salmon with paper towels. Then place it skin-side down on the prepared baking sheet. If there are any thin sections, tuck them underneath to prevent overcooking.
- Brush the top and sides of the salmon with oil. Then sprinkle salt and pepper on top.
- Place in the oven and bake for 12-14 minutes. It’s done when the fish is slightly springy in the thickest section and the internal temperature reaches 135-140°F.
- Remove from the oven and place the salmon on a plate. Remove the skin if desired and sprinkle fresh lemon juice on top to serve.
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