Is It Better to Fry or Bake Salmon? A Comprehensive Comparison

Salmon is an excellent source of protein and other nutrients. Plus, you can incorporate it into many types of meals.

Some people may feel intimidated by cooking salmon. However, there are many ways you can cook this delicious fish to fit your abilities and preferences.

Here’s an overview of the most popular methods of cooking salmon, salmon’s nutritional information, and safety tips.

Salmon is known for being rich in healthy fats. In particular, it contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

People think that these fatty acids help the body in many ways, like lowering the risk of heart disease and some cancers (2).

Salmon is also a great source of lean protein. Getting enough protein in your diet is necessary for maintaining muscle mass and supporting other important functions (3).

Finally, salmon provides vitamin D, a fat-soluble nutrient that isn’t found in many foods. You need vitamin D to maintain healthy bones and proper immune system function (4).

If you’re preparing salmon at home, you can use any of the methods below. Salmon is also available precooked, such as canned or smoked salmon.

Salmon is one of the most popular and nutritious fish available. Rich in protein omega-3 fatty acids and various vitamins and minerals salmon can be prepared in many different ways. Two of the most common cooking methods for salmon are frying and baking. But which technique results in better-tasting, healthier salmon? Here is a comprehensive comparison of frying vs. baking salmon.

How Frying and Baking Salmon Work

Pan-Frying

Pan-frying involves cooking the salmon in a skillet on the stovetop using a small amount of oil, usually olive oil or butter
The salmon is cooked on medium-high to high heat, allowing the exterior to quickly brown and crisp while the interior cooks through gently.
Only takes 5-10 minutes total to cook salmon fillets this way.
Requires actively monitoring and flipping halfway through.

Baking

Baking salmon involves cooking it in the oven, uncovered or loosely covered with foil.
The oven should be preheated to 400-450°F and the salmon baked for 10-15 minutes.
Baking salmon in hot, dry air makes for a very even cooking process that you don’t have to touch.
Skin may crisp up but not as much as pan frying.

Comparing Fried vs. Baked Salmon

Flavor

Frying: Produces lovely caramelized, crispy exterior from the hot oil/butter contact. Gives a rich taste.
Baking: More subtle, light flavors. No added fats means you taste the pure salmon flavor.

Texture

Frying: Crisp, crunchy top layer. Moist interior when not overcooked.
Baking: Softer texture but still moist when correctly baked. Less crispy skin.

Appearance

Frying: Deep golden crust on the presentation side. Looks appetizing and restaurant-quality.
Baking: Less browned exterior. Can look a bit pale or dry if overcooked.

Health Factor

Frying: Additional oils/fats added during cooking. Not the healthiest.
Baking: Dry heat and no added fat makes this a healthier cooking method.
However, unlike pan-frying or sautéing, oven-baking salmon requires little to no additional oil. The natural fats in the salmon help to keep the fish moist, and the dry heat of the oven helps to create a slight caramelized exterior without excessive oil.

Ease of Cooking

Frying: Requires more effort to monitor constantly. Must flip halfway through.
Baking: Simply place salmon in oven and let it bake. More hands-off.

Suitability for Entertaining

Frying: Not ideal if cooking salmon for a dinner party. Has to be fried in batches.
Baking: Large sheet pans can hold multiple servings. Easy for entertaining!

Best Practices for Frying and Baking Salmon

Follow these tips to achieve delicious salmon, whether you fry or bake it:

Pan-Frying Salmon

Use a heavy non-stick skillet to prevent sticking. Cast iron is great too.
Choose a neutral, high smoke point oil like avocado or grapeseed oil.
Get the skillet very hot before adding the oiled salmon.
Flip the salmon gently with a thin metal spatula.
Cook skin-side down first for crispiest skin.
Don’t move the salmon once in the pan or it won’t crisp up!

Baking Salmon

Line the sheet pan with parchment paper or foil for easy cleanup.
Brush salmon lightly with oil to prevent it from drying out.
Bake at 400°-450°F for best results.
Test doneness by inserting a fork; fish should flake easily when done.
For extra browning, broil for 1-2 minutes at the end.
Allow salmon to rest 5 minutes before serving.

Choosing Your Preferred Cooking Method

While both frying and baking have their merits, most experts and seasoned cooks agree that pan-frying results in salmon that is crisper, more flavorful and has better texture. However, baking takes less effort and can feed a crowd, so it’s better for easy entertaining. Here are some final tips:

For the best of both worlds, try baking salmon first, then finishing it in a hot skillet for a few minutes per side to crisp the exterior.
Thick salmon steaks are great for pan-frying, while thin fillets work well when baking.
Undercook slightly when pan-frying; the hot skillet will continue to cook the center while resting.
For baked salmon, err on the side of overdone since the fish won’t cook further after removal.
Marinate salmon before cooking for more infused flavor.
Top baked salmon with breadcrumbs, lemon slices or fresh herbs.

So while pan-fried salmon may win for tastiness, the ease of baking cannot be discounted. Ultimately, the preferred method comes down to your cooking skills, time constraints, serving needs and personal taste preferences. Both techniques have their rightful place in salmon preparation!

is it better to fry or bake salmon

How to roast salmon in the oven

Instead of pan-frying salmon before finishing it in the oven, you can cook it completely in the oven.

To roast salmon, follow these steps:

Preheat the oven to 400°F (200°C).
Pat salmon fillets dry. Apply oil and season with salt, black pepper, or any other spices you like.
Put the salmon skin-side down in a baking dish that has been oiled or on a baking sheet that has been oiled and lined with parchment paper.
Bake for 12–15 minutes.

Baking salmon in the oven is healthy, fast, and easy to clean up. However, this method won’t produce fillets with a crispy exterior like you would get with pan-frying.

How to grill salmon

You can cook salmon directly on grill grates or in foil packets over the grill.

To cook salmon directly on a grill, follow these steps:

Prepare a marinade of your choice. With 2 tablespoons (30 mL) of soy sauce, 2 tablespoons (30 mL) of extra-virgin olive oil, 1 tablespoon (15 mL) of honey, and 1 minced garlic clove, you can make a simple marinade.
Place salmon fillets in a dish, flesh-side down. Pour marinade over fillets, cover, and refrigerate for 30–60 minutes.
Preheat the grill to medium-high (375–400°F or 190–200°C). Spray or brush a lot of cooking spray or oil on the grates.
Remove salmon from marinade. Place salmon skin-side up on the greased grates. Cover and cook for 6–8 minutes.
Flip salmon, cover, and cook for another 6–8 minutes.

To grill salmon in foil packets, follow these steps:

Repeat the above steps 1–3.
Remove salmon from marinade. Place it on a large piece of aluminum foil. Wrap the salmon in foil and roll up the edges to make a packet.
Place the foil packet on the preheated grill.
Cover and cook for 14–18 minutes.

Grilling salmon directly on a grill yields tender fillets with a charred exterior. But if you don’t oil the grates well, the salmon can stick to them and you’ll lose half of your dinner!

Putting salmon on the grill in foil packets won’t make the outside charred, but it will keep the salmon from sticking.

CRISPY Oven Baked Salmon Recipe

FAQ

What is the best cooking method for salmon?

Pan-frying or pan-searing is one of the best ways to cook salmon fillets. It’s quick, easy, and gives the fish that perfect crispy, crunchy skin. A simple pan-fried salmon is the secret to a flavorful and healthy weeknight dinner in 30 minutes or less.

Is baked salmon better than pan-fried?

Is it Better to Pan Sear or Bake Salmon? If you enjoy a crispy exterior, then pan seared salmon is the way to go. Baking salmon is a great option for a larger piece of fish (try this Baked Salmon in Foil for an easy technique).

Which cooking method is well suited for salmon?

Pan seared salmon reigns supreme as the simplest, quickest, and debatably most delicious way to prepare salmon. In under 10 minutes and only 3 ingredients (salt, pepper, and salmon) you will be enjoying a crispy, juicy, tender piece of salmon.

Do you need to flip salmon when pan-frying?

Coat salmon on both sides with cooking oil. Add enough cooking oil to coat the bottom of the pan and heat over medium-high heat. Place salmon, skin-side up, into pan and cook until browned, about 4 minutes. Carefully flip salmon and cook for another 3 minutes or until done.

How to cook salmon perfectly?

But first, a tip: When considering how to cook salmon perfectly, the real trick is to buy a great piece of fish in the first place. Depending on the season and type of salmon, the color could range from pale pink to vibrant coral, so don’t let hue play too much into your decision. Instead, look for plump, moist flesh.

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.

Can you cook salmon in a pan?

Cooking salmon in a pan is one of the easiest methods of preparation and does not require much time. However, it can be messy. Consider using a splatter guard to limit grease splatter. It’s also important to use a cooking fat that’s stable at high temperatures. Extra-virgin olive oil and avocado oil are good options ( 5 ).

Should you bake salmon with the skin side down?

Always bake salmon with the skin side down as this will help protect the fillet from the heat of the pan and it will help the salmon retain its juices and cook evenly. When it’s time to serve the salmon, the skin will come off really easily as you slide a spatula between the fillet and the skin.