8 Common Salmon Cooking Mistakes to Avoid

Salmon is a rich, flavorful fish with a beautiful pink hue. Whether it's grilled, made into a patty, served raw in sushi, or baked to perfection, salmon is incredibly versatile. It's also packed with omega-3 fatty acids, making it a nutritious choice that supports heart health, reduces inflammation, and promotes a feeling of fullness.

Although salmon makes for an easy and healthy dinner option, there are a few cooking missteps that can ruin your fillet. Avoid these typical mistakes when preparing a tasty salmon meal for your family.

Leaving the Skin On

Keep the skin on! The skin of the salmon plays a crucial role in cooking it evenly, preventing it from falling apart, and enhancing the flavor. While it’s tempting to remove the skin to avoid sticking or sogginess, keeping it on can make a huge difference. According to nutritionist Sofia Norton, the only time you should remove the skin is when poaching. For other methods like baking, grilling, or frying, leaving the skin intact ensures better texture and adds extra flavor.

Start Cooking Fillets with the Skin Side Down

For the best results, always cook your salmon fillets skin-side down first. This helps avoid over-browning the meat, which can lead to dryness and an unappealing presentation. According to nutritionist Sofia Norton, pan-frying or grilling salmon should begin with the skin-side down for 5-7 minutes, then flip and cook for an additional 2-3 minutes. This rule applies to other cooking methods like baking as well.

Don’t Overcook It

Leaving your salmon on the heat too long can lead to a dry, unappetizing meal. Overcooked salmon often develops a strong fishy taste and releases an unpleasant liquid. Sofia Norton advises against this, as it’s easy to end up with a less-than-delicious dish if you cook it too long.

The cooking time for salmon varies based on the size and method, but aim for a medium-rare finish. To check if it's done, the internal temperature should reach 145°F. The center of the fillet should be slightly firmer than raw salmon and have a rich orange color. On average, salmon takes about 10-15 minutes to cook fully.

Choosing the Right Salmon

Selecting low-quality salmon can result in a smelly kitchen and unpleasant flavor, so always opt for the best. According to registered dietitian Alex Lewis, organic, responsibly farmed salmon is your top choice—whether it’s fresh or frozen, fillet or steak, or even from the belly. Ensure the salmon is of uniform size for even cooking, has a fresh sea-like scent (not overly fishy), and displays vibrant color. Nutritionist Sofia Norton recommends choosing fresh salmon whenever possible. A fresh cut should be shiny, stored on ice, and smell like the ocean, not like fish.

If you're using frozen salmon for convenience, avoid thawing it. Simply rinse it under cold water, remove any ice crystals, pat it dry, and cook as usual. According to Norton, you can also bread the salmon, as the coating helps lock in moisture. If you’ve accidentally picked up an older or lower-quality cut, marinate it with bold spices and pair it with a flavorful sauce to enhance its taste.

Forgetting to Remove the Bones

While many frozen salmon fillets or those from the fish market are deboned, some still have bones. Always check your fillet before cooking, especially if you’re working with a salmon steak, which will require deboning at home. The small, thin bones known as pin bones can be removed using tweezers or a sharp knife. If you’d prefer, ask the fishmonger to remove them for you!

Choosing the Right Pan

Fish skin is delicate but essential for flavor. To ensure it cooks properly and doesn’t stick to the pan, choose a non-stick pan, as this will allow the skin to stay intact and transfer smoothly to your plate. This will also make it easier to cook, flip, and maintain the fish’s texture, according to Lewis.

Reheating Salmon in the Microwave

If you've ever experienced the smell of microwaved salmon at work, you know why it's best to avoid it. Lewis suggests skipping the microwave and enjoying leftover salmon cold instead. It can be delicious in salads or sandwiches, as salmon tastes just as good when chilled.