How to Cook Salmon

How to Cook Salmon_Header

I know that for some of you, cooking fish is a mystery: how long do you cook it for? Or, how do you get it to taste good? These are questions that I hear from friends, regularly. And, today, I’d like to solve the mystery by showing you how I like to cook up my salmon, and get it on my plate in about 12-14 minutes.

Of course, any gorgeous salmon experience will always begin with a good piece of salmon. For cooking in general, you need fresh, great quality ingredients because, ultimately, the ingredient provide the basis for great taste. You can’t create an amazing meal with craptastically old, flavourless, ingredients. It simply can’t be done.

So, when it comes to fish, you want to skip on over to your local fish shop. You need to buy the freshest fish you can get. And, a word to the wise, never buy frozen fish; you will immediately enter into the land of stinky, not-so-good-tasting-fish land. For this recipe, I bought salmon fillets.

How to Cook Salmon

Most people turn their nose up at the thought of eating, let alone cooking, fish. Fish has such a bad wrap. And, it’s really to do with the awful smelling frozen fish or fish that is well beyond its best-before date.

So…first teachable: always buy fresh fish from your local fish monger.

The second thing you want to keep in mind is to avoid cooking the hell out of the fish. Over cooking fish just makes it unappetizing. And who wants that?

Did you know that a fillet of salmon only needs 3-4 minutes to brown in a pan, and 8-10 minutes in an oven? That’s it! You can easily get delicious salmon on your plate in no more than 14 minutes.

Let me show you how this is possible.

How to Cook SalmonHow to Cook Salmon

How to Cook Salmon
Prep time

Cook time

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A quick and easy way to get salmon on your plate in about 12-14 minutes.
Serves: 2

  • 2 salmon fillets — fresh!!
  • 1/4 tsp of grape seed oil or another high heat oil (coconut, peanut)
  • 2 big pinches of sea salt
  • 2 big pinches of pepper
  • A pan or skillet that is oven safe (no plastic handles!)
  • I like to use an iron skillet

  1. Pre-heat your oven to 400 F
  2. Heat up your oven safe pan or iron skillet on the stove at high heat
  3. Once heated, turn the stove temperature down to medium
  4. Drizzle a small amount of oil into the pan and on top of the salmon fillets (on the pink flesh side)
  5. Move the oil around the pan
  6. Spread the oil over the salmon using your finger or the back of a spoon
  7. Sprinkle a pinch of salt and pepper on top of the raw salmon fillets
  8. Pick-up the salmon and place it pink flesh side down in the hot pan.
  9. FYI – salmon fillets usually come with the skin still on. That’s ok! It’s good crispy.
  10. Cook the salmon in the pan, until there is a nice brown colour. This will take about 3-4 mintues
  11. Once the salmon is browned on one side, flip the fillets over.
  12. Immediately place the pan or skillet into the pre-heated oven.
  13. Cook the salmon in the oven for 8-10 minutes
  14. Don’t over cook your salmon.
  15. You can take it out slightly underdone. It will continue to cook outside of the oven.
  16. Viola! Enjoy.


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