How to Cook Perfectly Marinated Salmon in a Cast Iron Skillet

Salmon is one of the most popular and nutritious fish available. When prepared properly, it can be delicious, moist and flaky. One of the best ways to cook salmon is in a cast iron skillet. The cast iron helps create a lovely crisp outer layer while keeping the inside moist. Marinating the salmon before cooking infuses it with extra flavor.

In this article, we’ll provide a step-by-step guide on how to cook marinated salmon in a cast iron skillet. We’ll cover everything from choosing the right salmon and marinade, properly preparing the cast iron skillet, to cooking techniques for perfect salmon every time. Follow these simple instructions and you’ll be enjoying restaurant-quality salmon in the comfort of your own home

Step 1: Select the Right Salmon

Sockeye and king salmon that were caught in the wild have the best taste and texture for cooking. Atlantic salmon that is raised in farms is usually cheaper, but it doesn’t taste as much like salmon.

Pick salmon fillets that are evenly sized so they cook at the same rate. Uniform thickness of 1 to 1 1/2 inches is ideal. Avoid fillets with a lot of visible fat which can cause splattering when cooking. Also inspect the fish for freshness – it should have a clean salmon scent, glossy skin, and firm flesh.

Buy individual fillets or have the fishmonger slice a larger fillet into 4 to 6-ounce portions. Figure on 4 to 6 ounces of salmon per person when determining quantity.

Step 2: Make the Marinade

A simple marinade enhances the natural flavor of salmon without overpowering it. Try to marinate for at least 30 minutes but no more than 4 hours.

Some tasty marinade options include:

• Soy sauce, brown sugar, lemon, garlic, and ginger
• Olive oil, dijon mustard, lemon, garlic, and dill
• Balsamic vinegar, maple syrup, garlic, and chili powder
• Teriyaki and rice vinegar with sesame oil and green onions

Mix the things in a baking dish or a plastic bag and seal it. Add the salmon and turn to coat completely. Refrigerate while marinating, turning occasionally.

Step 3: Prepare the Cast Iron Skillet

Heating the cast iron skillet properly before adding the salmon is key to achieving a nice sear. Follow these steps for best results:

• Lightly oil the skillet with canola or vegetable oil and wipe off any excess with a paper towel.
• Heat the skillet over medium high heat for 2-3 minutes.
• Sprinkle a pinch of salt in the pan and rub it around using a paper towel grasped with tongs.
• Continue heating for 1 minute once smoking starts.
• Remove pan from heat and carefully add oil. Tilt pan to coat surface.

Heating the empty skillet helps open the pores so the oil can penetrate for optimal non-stick searing.

Step 4: Add the Salmon to the Skillet

Once the cast iron skillet is screaming hot, you’re ready to start cooking:

• Place the salmon fillets skin-side down in the hot skillet. Use tongs and be cautious of splatter.
• Depending on thickness, sear for 2-3 minutes until the skin is crisp and browned.
• Flip and cook for another 2 minutes with the skin-side up.
• Use a spatula to peek and check color. Salmon should have nice grill marks.
• If thicker than 1 inch, finish cooking in a 400°F oven for 4-5 minutes.

Cook times will vary based on doneness preference and size of fillets. Salmon is technically safe to eat when it reaches 145°F internally.

Step 5: Finishing Touches

Your perfectly cooked salmon is ready to serve. Garnish with fresh herbs, a drizzle of extra virgin olive oil, or a squeeze of lemon.

Here are some tasty items to serve alongside your skillet salmon:

• Rice pilaf or couscous
• Sauteed greens like spinach or kale
• Roasted asparagus or brussels sprouts
• Fresh green salad

If any marinade remains, boil for 1 minute before using as a sauce over the salmon to eliminate bacteria.

Helpful Tips for Cast Iron Salmon Success

• Dry salmon fillets well before adding to hot pan. Moisture can cause splattering.
• Use a spatula and fish turner to carefully flip. Metal tongs will stick.
• Add pan to oven preheated to 400°F if salmon is extra thick.
• Check smaller portions after 3 minutes cooking time.
• Let cast iron cool before cleansing to prevent cracking.
• Season with salt and pepper just before cooking.
• Cook skin-side down first for maximum crisping.
• Serve salmon immediately while the exterior is still crispy.

With a little practice, you’ll be able to execute perfect salmon in your trusty cast iron skillet every time. The combination of flavorful fish, sizzling hot pan, and marinade creates a restaurant-caliber meal you can feel good about eating. Impress your family and guests with your culinary skills.

Common Questions About Cooking Salmon in Cast Iron

What kind of oil should I use?

Go with an oil that has a high smoke point and neutral flavor. Good choices are grapeseed, canola, vegetable, or avocado oil. Avoid olive oil which can burn quickly.

How do I know when the salmon is cooked through?

Check for flaky flesh and opaque color throughout. Aim for an internal temp of 145°F. If undercooked, return to skillet for 1-2 minutes.

Can I cook a salmon steak instead of fillets?

Yes, just increase cooking time by 2-3 minutes per inch of thickness. Sear all sides before finishing in the oven.

What temperature should I cook the salmon at?

Heat cast iron skillet over medium high heat until drops of water sizzle on contact. Cook salmon at 400°F if finishing in the oven.

Can I use a stainless steel skillet instead of cast iron?

You can, but you won’t achieve the nice brown sear that cast iron provides. Make sure the skillet is very hot before adding oil and salmon.

Cooking salmon in a cast iron skillet yields gorgeous, restaurant-worthy results with crispy skin and tender, flaky meat inside. With a few simple tips, you can master this delicious and healthy meal. From choosing the freshest salmon to properly prepping the pan, follow the steps above for success. Then get creative with globally inspired marinades and tasty side dishes. Your friends and family will be thoroughly impressed with your culinary skills.