Salmon
Fish
Salmon is one of the few fish where doneness is largely a preference rather than a safety boundary. Farmed salmon and properly handled wild salmon are routinely served from 49 °C (120 °F) — translucent centre, soft texture — up through 60 °C (140 °F) for fully opaque, flaking flesh. The flavour changes noticeably across this range, and most chefs target 50–54 °C (122–129 °F) for the best balance of texture and richness.
Doneness
How to measure
Salmon fillets are thin enough that you can probe from the top or the side. Aim for the thickest part of the fillet, sliding the probe in at an angle so you're reading the centre. With a side-loaded probe in a 5 cm piece, push it about 2.5 cm in. Salmon's flake structure makes it easier to slide a probe through cleanly than dense steak meat.
Cooking methods
Pan-sear (skin-on)
Dry the skin thoroughly. Hot pan, oil, salmon skin-side down. Press gently with a spatula for the first 30 seconds so the skin makes full contact. Cook 80% of the way on the skin (3–5 minutes for a 2.5 cm fillet) — the skin crisps and the flesh cooks gently from below. Flip for 30–60 seconds, pull at 49–52 °C for medium rare.
Roast
Oven at 200 °C (400 °F) for 10–14 minutes for a 2.5 cm fillet, hitting 52–55 °C at the centre. The hot-and-fast version: 230 °C (450 °F) for 8 minutes, which keeps the outer layer firmer and the centre silkier.
Slow-roast
110 °C (225 °F) for 25–30 minutes. The fillet cooks almost evenly across its entire thickness — no firm outer band — and the texture is remarkably soft. Best for cured or marinated salmon where you want the seasoning to dominate the final dish.
Fish is done when it flakes easily with a fork. Cook to safe temp or use the flake test — both work.
Common mistakes
- Cooking salmon to well done by default. Past 60 °C (140 °F) the proteins squeeze moisture out as white albumin (the white stuff). It's harmless but it means the salmon is overcooked.
- Flipping too early. Salmon releases from the pan on its own when the crust forms — usually 3–4 minutes for skin-side. If it sticks when you try to lift it, give it another minute.
- Not removing pin bones. Run your fingers along the fillet against the grain; pull any bones you find with fish tweezers or needle-nose pliers before cooking.
- Cooking straight from the fridge. Salmon goes from just-done to overdone in 1–2 minutes. A 15-minute rest on the counter before cooking gives a more even result.
USDA guidance
USDA recommends a minimum internal temperature of 63 °C / 145 °F
Frequently asked questions
Can you eat salmon medium rare?
Yes, if it's farmed (which is most salmon sold in supermarkets) or wild-caught and previously frozen at –20 °C for 24 hours, which kills parasites. Sashimi-grade or sushi-grade labels indicate this has been done. Avoid serving fresh wild salmon truly raw or undercooked without freezing it first.
What's the safe minimum for salmon?
The USDA says 63 °C (145 °F) for fish in general, but this is a conservative guideline aimed at home cooks who can't verify sourcing. Restaurants routinely serve salmon at 49–52 °C with no incidence of foodborne illness when sourcing is controlled.
Should I cook salmon skin-on or skin-off?
Skin-on. The skin is a heat shield — it protects the delicate flesh from direct contact with the pan and crisps into one of the best parts of the dish. Cook 80% skin-down, flip briefly to finish.
Why does my salmon ooze white stuff?
That's albumin — a protein forced out of the muscle fibres when they contract from overcooking. It's harmless. To reduce it, cook the salmon to a lower internal temperature and brine it briefly (5% salt solution for 10 minutes) before cooking.
Wild vs farmed — does it matter for cooking?
Slightly. Wild salmon is leaner and cooks faster — pull it 2–3 °C below your farmed-salmon target. Farmed salmon has more intramuscular fat, which buffers it against overcooking and tolerates a higher finishing temperature.