Salmon is one of the most popular and nutritious fish you can eat It’s rich in heart-healthy omega-3 fatty acids, high in protein, and a great source of important nutrients like vitamin B12, selenium, and potassium

Cooking salmon can seem intimidating, but it doesn’t have to be! One of the easiest and most foolproof ways to prepare salmon is to cook it in a cast iron skillet The cast iron helps create a crisp, flavorful crust while keeping the inside moist and tender.

In this article, I’ll walk you through everything you need to know to make perfect cast iron salmon at home. We’ll cover:

• Benefits of Cooking Salmon in Cast Iron
• Choosing the Right Salmon
• Ingredients to Have on Hand
• Step-by-Step Instructions
• Helpful Tips and Tricks
• Serving Suggestions
• Storing Leftovers

By the end, you’ll feel confident cooking delicious, restaurant-quality salmon in your own kitchen using this easy cast iron method. Let’s get started!

Benefits of Cooking Salmon in Cast Iron

There are a few reasons why cast iron is ideal for cooking salmon:

• Even heating: Cast iron skillets heat very evenly, preventing cold or hot spots that can lead to over or undercooked salmon.

• Searing capabilities: Cast iron can get ripping hot, allowing you to develop a crispy, flavorful sear on the salmon skin.

• Heat retention: Even after removing from heat, cast iron retains temperature well to continue cooking the salmon gently.

• Nonstick surface: Cast iron that has been used for a long time naturally develops a nonstick patina that is great for salmon and other delicate fish.

• Fast cooking: The salmon cooks quickly and stays moist and tender thanks to the heat-conducting properties of cast iron.

Simply put, cast iron is the perfect vessel for cooking salmon with an unbeatable crust and moist interior every time.

Choosing the Right Salmon

When it comes to salmon, wild-caught Alaskan salmon is generally considered superior in flavor and texture compared to farmed Atlantic salmon. It has a deeper orange-red color and higher healthy omega-3 levels as well.

However, responsibly-raised farmed salmon can still be a good option too. Talk to your local fishmonger about sustainability practices if going the farmed route.

For cast iron cooking, choose salmon fillets that are evenly thick throughout. Skin-on fillets are ideal to achieve crispy salmon skin in the skillet. Fillets that are 1 to 1 1/2 inches thick work well to cook through without drying out.

Finally, make sure your salmon looks and smells fresh before cooking. The color should be vibrant and the texture should be firm. There should be little to no fishy odor.

Ingredients to Have On Hand

Cooking salmon in cast iron requires very few ingredients:

• Salmon fillets
• Oil – olive, avocado, vegetable, etc.
• Salt and pepper
• Butter (optional)
• Fresh herbs like dill, thyme, rosemary (optional)
• Lemon wedges for serving

That’s really all you need for the basic recipe. Feel free to get creative and add other seasonings or aromatics as desired.

Step-by-Step Instructions

Follow these simple steps for flawless cast iron salmon every time.

1. Heat the Cast Iron Skillet

Start by heating your cast iron skillet over medium-high heat until very hot. The pan should be fully preheated before adding the oil and salmon.

2. Pat Salmon Dry and Season

While the skillet heats, pat the salmon fillets dry with paper towels. Then brush lightly with oil and season both sides with salt and pepper.

Drying the salmon helps ensure a nice sear, while the oil prevents sticking. Season generously with salt and pepper.

3. Add Oil and Salmon Skin-Side Down

Once the skillet is hot, add just enough oil to coat the bottom, about 1 tsp. Swirl to coat evenly.

Carefully lay the salmon fillets in skin-side down. Resist the urge to move them once they’re in.

4. Sear Skin Side Then Flip and Cook Through

Let the salmon sear undisturbed until the skin is crisp and golden brown, about 3-5 minutes.

When ready, carefully flip the fillets over using a thin spatula. Cook until just opaque in center, about 2-3 minutes longer.

5. Optionally Make a Pan Sauce

Once cooked, transfer salmon to a plate and tent with foil to keep warm.

For a quick pan sauce, add butter, herbs, lemon juice and/or wine to the skillet and boil until thickened. Spoon over salmon.

6. Serve and Enjoy!

Plate your gorgeous cast iron salmon! Add any pan sauce, lemon wedges, fresh herbs, or other accompaniments.

Dig in and enjoy your restaurant-quality salmon, easily cooked right in your own kitchen.

Helpful Tips and Tricks

Here are some handy tips to ensure salmon success:

• Let salmon sit at room temperature for 15-30 minutes before cooking for more even cooking.

• Make sure salmon skin is very dry before searing to get it uber crispy.

• Use a thinner spatula to gently flip salmon halfway through cooking to avoid tearing.

• Use a meat thermometer to check for doneness; aim for 125°F for medium-rare.

• Add fresh thyme, rosemary or dill sprigs to the hot pan to infuse flavors.

• Make a quick compound butter by mixing softened butter with lemon zest, herbs and garlic.

• Add a splash of white wine or lemon juice to the pan for a quick sauce.

Serving Suggestions

Pan seared cast iron salmon is delicious all on its own, but here are some tasty ways to serve it:

• On a bed of spinach, kale or arugula for a salad
• With roasted asparagus or green beans
• Over fresh pasta with pesto or tomato sauce
• On top of lemon quinoa or cauliflower rice
• In a whole wheat pita with tahini sauce and vegetables
• Alongside wild rice pilaf or herbed couscous
• On mixed greens with avocado and goddess dressing

You really can’t go wrong when pairing this omega-3 rich salmon with crisp veggies and whole grains.

Storing Leftovers

Here are some tips for storing leftover salmon:

• Allow salmon to cool before transferring to an airtight container.

• Store in the refrigerator for 2-3 days.

• Can be frozen for up to 3 months; thaw overnight in fridge before using.

• To reheat, place in baking dish, drizzle with oil or sauce and warm at 325°F until heated through.

With proper storage, you can enjoy leftover cast iron salmon in salads, sandwiches, tacos and more all week long!

Conclusion

Cooking delicious salmon in a cast iron skillet is easy and foolproof. With the cast iron’s even heating, searing capability and nonstick surface, you are guaranteed moist, flaky salmon with a crispy crust in minutes.

Use wild-caught salmon when possible and make sure fish is dry before searing. Cook skin side down first to get it crispy before flipping briefly to finish.

Then all that’s left is to plate your beautiful salmon fillets and add desired sauces or sides. This simple yet impressive salmon dinner can be a lifesaver for busy weeknights.