What is Salmon?
Salmon are an anadromous fish species native to tributaries of the North Atlantic and Pacific Ocean. As a food, they are a oily fish, rich in protein and omega-3 fatty acids. Farmed and wild salmon differ only slightly in terms of food quality. The average 4 oz serving of salmon has 240 calories, 23 grams of protein, and only 14 grams of fat.
Salmon Searing Guide
Salmon is cooked in many different ways. It works well smoked on a cedar plank, seared in a pan with fresh herbs, and combined with other ingredients to create a delicious chowder. Like most fish, salmon fillets should be cooked to an internal temperature of 145° F
|Thickness||Stove Temp||Total Sear Time||Safe Temp|
|.5 inch||425°F||2.5 - 3 mins||145°F|
|.75 inch||425°F||3 - 4 mins||145°F|
|1 inch||425°F||5 - 6 mins||145°F|
Note: The above guidelines are only guardrails. Stoves and pans vary in performance. Average time depends on size/amount of meat. Sear skin side first for 3/4 of time, then flip and finish sear. Always check color and texture regularly to avoid overcooking.
Salmon Nutrition Comparison
|Copper River Sockeye||259||28 grams||16 grams|
|Atlantic Salmon||235||23 grams||15 grams|
Note:The above nutritional averages are based on 4oz portions.
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110°F and below is raw. 110°F to 125°F is medium rare for salmon.
When the salmon flesh flakes, it's done. If you have a meat thermometer, you're looking for a minimum internal temperature of 145°F - measured at the thickest part of the fillet.
Preheat the pan between 425°F to 450°F and sear the skin side first for about 2 to 3 minutes - depending on thickness of fillet. Then reduce the temperature to 400°F and finish the sear on the other side.
Yes. It's important to pull salmon off the heat just before it's done, then cover and let it rest for about 5 to 10 minutes to finish.