I Asked 4 Experts the Best Way to Cook Salmon—They All Said the Same Thing

I love to cook salmon in a variety of ways and often will make salmon burgers by food processing the fish with onion, garlic, mustard, and dill, but sometimes I just want a simple fillet. With a ton of recipes advocating for a number of different cooking methods, I decided to get expert opinions on the best way to cook salmon fillets. 

The Experts I Asked

The Expert-Prefered Method for Cooking Salmon

“I love to pan-sear salmon fillets,” exclaims Awada—a sentiment shared by the three other chefs. “Pan-searing is the best method because it gives salmon a crispy, golden-brown crust while keeping the inside moist and flaky,” says Jarmon, explaining that “the high heat quickly forms a delicious crust, locking in moisture.” Forciniti wholeheartedly agrees, adding: “This technique enhances the natural richness of the salmon and allows for great control over doneness.”

The chefs all describe the same step-by-step guide to perfecting this cooking method. Forciniti explains, “Prep the salmon by patting it dry and seasoning with salt and pepper (or any other seasoning you like), then let it sit at room temp while you heat the pan over medium-high heat.” 

The chefs have differing preferences when it comes to what oil to use (for example, Jarmon likes avocado or olive oil, whereas Forciniti opts for a mix of olive oil and butter). Once you’ve oiled the pan, though, “place the salmon skin-side down, and let it cook for a few minutes until the skin is crispy. Then flip it over and continue cooking for another couple of minutes until the salmon is cooked through,” advises Awada. 

When is the fish done cooking? Jarmon explains you should aim for “an internal temperature of 120 to 125°F (for medium-rare) or 130 to 135°F (for medium).” The USDA recommends cooking salmon to an internal temperature of 145°F, which is considered well-done. While this is optimal from a safety perspective, it can lead to overcooking and dried-out fish.

Skin-On vs. Skinless Salmon Fillets

The culinary experts favor this method because it caters to both skin-on and skinless fillets, allowing for versatility depending on what’s available for purchase. Langan says, “It’s important to note that if you’re working with skin-on or skinless fillets, your method and cook time may vary slightly” (skinless salmon will cook faster). 

“If you are working with skin-on fillets,” she says, “sear them in a stainless steel or cast iron skillet skin-side down first.” For skinless, the same pan-searing method can be applied without paying attention to which side to pop in the pan first. If your salmon sticks to the pan, just wait another minute or so. When it is properly browned, it should release from the pan easily.

With both skinless and skin-on, Awada advises, “Make sure to keep an eye on it, because it can cook quickly and you don’t want to overcook it (it’ll be dry and tough)!”