What is the best way to cook salmon?

The best way to cook salmon combines gentle heat to preserve omega-3 fats with a brief high-heat finish to develop flavor: a quick sear on the skin side followed by finishing in a moderate oven or using a controlled low-temperature method such as sous-vide. This approach minimizes moisture loss and lipid oxidation while producing a crisp exterior and a tender, evenly cooked interior.

Why method matters
Cooking technique affects texture, nutrient retention, and safety. The U.S. Department of Agriculture recommends cooking fish to an internal temperature of 145 degrees Fahrenheit to ensure pathogen reduction. At the same time, research and guidance from nutrition experts emphasize preserving long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which are partly susceptible to breakdown at very high temperatures. Walter Willett of Harvard T.H. Chan School of Public Health has written about balancing the cardiovascular benefits of fish with preparation methods that limit added fats and oxidation. The American Heart Association recommends consuming fatty fish like salmon at least twice weekly for heart health, making cooking choices that retain beneficial fats relevant to long-term outcomes. For home cooks, a method that quickly seals the exterior and then gently brings the center to the safe temperature achieves both sensory and nutritional goals.

Practical technique and science
Begin with skin-on fillets, patted dry and seasoned simply. Heat a heavy skillet until hot, add a small amount of oil with a high smoke point, and place the fillet skin-side down to render fat and create a protective crust. After two to four minutes, transfer the pan to an oven set to a moderate temperature, or lower the stovetop heat and cover briefly, until the thickest part reaches the recommended 145 degrees Fahrenheit. Sous-vide at a lower temperature for longer yields an even texture and preserves more moisture; finish with a brief sear for color and flavor. Avoid prolonged deep-frying or excessively high, open flames for extended periods, as those conditions can increase lipid oxidation and introduce unwanted compounds.

Choosing salmon and considering consequences
Species, origin, and cultural context matter. Wild Pacific salmon and farmed Atlantic salmon differ in fat content and environmental footprint. NOAA Fisheries provides information on stock status and sustainability, and guidance from the Food and Drug Administration and Environmental Protection Agency addresses contaminant exposure and consumption advice for vulnerable populations. Indigenous communities of the Pacific Northwest maintain deep cultural ties to salmon that encompass food sovereignty and stewardship, so choosing sources that respect local rights and ecosystems carries social as well as ecological importance. Farmed production can increase accessibility and affordability but may raise concerns about habitat impacts and chemical use; selecting certified sustainable options helps mitigate those consequences.

Balancing safety, nutrition, taste, and provenance leads to the most satisfactory outcome: a method that attains the safe internal temperature, preserves omega-3s, honors cultural and environmental contexts, and produces a flavorful plate.