I’m someone who loves salmon all the ways, but this one just might be the new favorite. The first loud crunch through that light and airy flavorful crust, followed by the delicious salmon, is memorable. Not only is it one of the best ways to enjoy this beautiful fish, but you don’t even need a deep fryer. Just some beautiful salmon, a cold beer and a few simple ingredients.
Fried salmon is a delicious crispy treat that you commonly see on restaurant menus. But is this fried fish actually good for you or is it an unhealthy indulgence?
In this article I’ll explore the pros and cons of fried salmon to help you decide if it can be part of a healthy diet.
Why Choose Salmon?
Before we talk about fried salmon in particular, let’s go over why salmon is thought to be healthy in general:
- High in protein to support muscles and keep you full
- Full of omega-3 fatty acids that are good for your heart
- Low mercury levels compared to larger fish
- Contains important nutrients like B vitamins, selenium, and potassium
So salmon itself packs many nutritional benefits. Frying allows you to enjoy salmon in a different, crispier form.
The Benefits of Fried Salmon
Here are some potential upsides to enjoying fried salmon in moderation:
Delicious flavor – The crispy, golden exterior provides texture that contrasts beautifully with the soft, flaky salmon inside. Fried salmon is simply delicious!
Healthy fats – Salmon contains anti-inflammatory omega-3s. Frying in healthy oil like avocado oil boosts good fats.
Crunchy breading – Using whole grain breadcrumbs adds fiber and nutrients vs. typical fried fare.
Portion control – Individually fried salmon fillets or nuggets control serving sizes.
Easy and quick: it only takes two to three minutes per batch to fry salmon fillets that have been prepared. This is great for busy nights.
So fried salmon can be a nutritious option if prepared properly. Now let’s look at some potential downsides to watch out for.
The Downsides of Fried Salmon
Fried salmon becomes less healthy when:
- Fried in low quality oils like vegetable or soybean oil
- Cooked in old, oxidized oil
- Made with refined flour instead of whole grains
- Breaded/fried with lots of salt or sugar
- Consumed in large portions
Oil quality – Frying in unstable, inflammatory oils high in omega-6 fats undermines salmon’s omega-3 goodness.
Breading – Using refined flour and lots of salt adds calories without nutrition. Stick to wholesome breadcrumbs.
Portions – It’s easy to overdo it on the crunchy coating and end up with too many calories.
Frequency – The calories, fat and sodium add up if you eat fried salmon too often.
With the right prep and moderation, fried salmon can still be a tasty, occasional treat.
Tips for Healthy Fried Salmon
Follow these tips to enjoy fried salmon as part of a balanced diet:
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Choose wild-caught salmon – More omega-3s and less contaminants than farmed.
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Use avocado, olive or coconut oil – Withstands heat without oxidizing.
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Make your own breading – Use whole grain panko or breadcrumbs to add fiber.
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Season lightly – Skip heavy salt and batter. Stick to spices for flavor.
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Watch portions – Stick to a 6 oz cooked serving to control calories.
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Eat in moderation – Enjoy fried salmon 1-2 times per month as a treat.
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Air fry instead of deep fry – Air frying cuts calories by using less oil.
With the right prep methods, fried salmon can be a tasty way to enjoy the benefits of this nutritious fish.
Healthy Fried Salmon Recipes
If you want to give fried salmon a try, here are some healthy recipes to make at home:
1. Air Fryer Breaded Salmon
- Air fried instead of deep fried
- Uses coconut flour and almond meal for crunchy coating
- Seasoned with garlic, paprika, salt and pepper
2. Crispy Baked Salmon Nuggets
- Baked in the oven with minimal oil
- Kid-friendly salmon nugget shape
- Dipped in egg and whole wheat panko
3. Whole30 Salmon Fish Sticks
- Baked with avocado oil
- Coated with coconut flour and almond flour
- Adheres to Whole30 diet guidelines
4. Cajun Blackened Salmon
- Pan fried instead of deep fried
- Dry cajun spice rub adds big flavor
- Quick and easy stovetop recipe
The Bottom Line
Overall, fried salmon can be a nutritious choice when prepared properly using healthy oils, moderate portion sizes and wholesome ingredients.
Aim to enjoy it 1-2 times per month as an occasional treat, not multiple times per week. Pay attention to your oil choice, breading and cooking method.
While not an everyday option, fried salmon can add tasty variety to a diet focused on whole, nutritious foods. With a little extra care when preparing it, you can still reap the benefits of salmon’s stellar nutritional profile.
The Sauce Brings It All Together: Homemade Tartar Sauce
- 1/2 cup mayonnaise
- 2 teaspoons sweet relish
- 1 to 2 teaspoons of lemon juice (depending on how you like it; each lemon is different)
- 1 teaspoon Dijon mustard
- Black or white pepper
- 1/4 teaspoon Worcestershire sauce
- 1/3 teaspoon cayenne for heat (optional)
Whisk all the ingredients in a small bowl until well combined. Taste for seasoning and balance. Adjust accordingly. Serve chilled.
How to Make Deep-Fried Salmon
Let’s go step-by-step with how to make this amazing and easy crispy deep-fried salmon.
- Get the salmon ready by taking off the skin and pin bones. For even cooking, cut into equal-sized pieces and sprinkle kosher salt and pepper on all sides.
Tip: Cut the fish into even-size pieces so they are all finished cooking at the same time.
- Heat the oil. Get a Dutch oven with high sides and add enough oil to cover the salmon while it fries. About 3 to 4 inches should do. Heat it to 375° F.
- To make the batter, mix the dry ingredients together. Then, add the egg and beer and whisk slowly until the batter is smooth.
Tip: Don’t forget to salt the fish before putting it in the batter to make it taste better. You can do this while you’re getting ready, or even an hour ahead of time. And also season it again right when it’s out of the oil with a little more coarse salt.
- The salmon should be dipped in the batter with a fork and then put in the hot oil. Move it around a few times before letting it drop in. Fry for three to four minutes on each side, using a spider to turn them over halfway through.
Tip: Fry in batches so the pot doesn’t get too full, which will cause the oil to cool. Hot oil makes the batter super crispy without getting soggy and absorbing too much oil.
- Season and serve: Put the fried salmon on a wire rack set on top of a sheet pan to cool down, and sprinkle it with kosher salt right away. Then serve it right away with a quick recipe for homemade tartar sauce while it’s still hot and crunchy.
Tip: After it’s out of the oil, drip dry on a wire cooling rack, not on paper towels. This keeps it crispy so it doesn’t get soggy sitting in oil.
The Best Salmon You’ll Ever Make (Restaurant-Quality) | Epicurious 101
Is pan fried salmon good?
Pan-fried salmon is delicious when cooked in butter and olive oil. The skin becomes wonderfully crispy, and the flesh is juicy and flavorful. Who needs fast food when this homemade dish is ready in fifteen minutes? Even the leftovers are good, especially in a salad. I enjoy salmon recipes such as salmon steak, baked salmon, and grilled salmon.
Is fresh salmon safe to eat?
Yes, salmon is a source of omega 3, the fatty acid is responsible for acting in the prevention of cardiovascular diseases, making the heart strong and healthy. Just be careful to analyze the supplier to make sure it doesn’t have any contamination.
How long does fried salmon last?
Fry the salmon in batches so the temperature of the oil doesn’t decrease too much. In the fridge: If you end up having some leftovers, the fried salmon actually makes for a great meal the next day. You can use it to make this incredibly delicious salmon rice bowl! With that said, it stores best in the fridge in an airtight container for 3-4 days.
What goes with pan fried salmon?
Pan-fried salmon is a versatile main dish. It goes with anything! The three photos below show it served with three different sides: sauteed green beans, roasted broccoli, and tomato salad enhanced with mozzarella and olives: The salmon is served with sauteed green beans. The salmon is served with roasted broccoli.