The Perfect Temperature for Cooking Salmon to Perfection

Salmon is one of the most popular and versatile fish to cook. When preparing salmon knowing the proper internal temperature is key to getting the perfect texture and doneness. While salmon can be enjoyed raw in dishes like sashimi and poke bowls, cooking it allows the flavors to develop and the texture to become tender and flaky. The trick is avoiding overcooking the fish which can cause it to dry out. So what temperature should you cook salmon to?

The ideal temperature for salmon depends on your preference for doneness and the type of salmon you are cooking Here is a guide to salmon temperatures for different doneness levels

Fully Cooked Salmon Temperature

• 145°F – The USDA recommends cooking salmon to an internal temperature of at least 145°F to destroy any potential parasites or bacteria. At this temperature, the salmon will be fully opaque and firm throughout.

• Pros: Safest for immune-compromised individuals. No risk of consuming undercooked salmon.

• Cons Salmon cooked to 145°F or above can become dry and overcooked The texture may be less tender and flaky.

Medium Salmon Temperature

• 125-135°F for farmed salmon

• 120-130°F for wild salmon

• At these temperatures, the thickest part of the salmon will be mostly opaque, but the middle will still be pink and see-through a little. The texture will be juicy and tender.

• Pros: Provides the best balance of texture and moisture for most salmon lovers. Center has a silky texture.

• Cons: Not recommended for those with compromised immune systems due to risk of bacteria.

Rare Salmon Temperature

• 110-125°F

• The salmon will be mostly translucent and deep pink in the center when cooked rare. The texture will be silky and velvety.

• Pros: Maximizes the tender, buttery texture of quality salmon.

• Cons: Increases risk of consuming harmful bacteria or parasites. Not recommended for children, elderly, pregnant women or those with compromised immune systems.

Key Things to Know About Salmon Temperatures

• Cook wild salmon 5 degrees lower than farmed salmon. Wild salmon has less fat so cooks faster.

• Thickness impacts temperature. Thicker cuts need more time to allow heat to penetrate to the center.

• Rest salmon 5 minutes after cooking, the temperature will rise another 5-10°F.

• Grill or broil salmon with skin side down first to protect delicate flesh.

• Salmon continues cooking after removed from heat source. Err on the side of undercooking.

How to Check Salmon Temperature

Checking salmon’s inner temperature is the most reliable way to test doneness. Here are 3 easy methods:

Digital Instant Read Thermometer

• Insert the probe into thickest portion of salmon and wait 10 seconds for an accurate reading.

• Test temperature in a few spots to account for any unevenness.

• Best method for precision! Thermometers are inexpensive and indispensable.

Cake Tester or Fork

• Insert a cake tester, skewer, or fork tine into the center of the salmon.

• Touch tip to your lip to gauge temperature. Hot means well-done, warm is medium, and cold is rare.

• Quick and easy but less precise than thermometer.

Flake Test

• Use a fork to gently press into the salmon. If it flakes easily, it is fully cooked.

• If still firm, opaque, and resistant, it needs more time.

• Least precise method but handy in a pinch if no tools availabe.

Doneness Descriptions Based on Temperature

Use these descriptions as a guide for identifying different stages of doneness:

• Rare (110-120°F): Deep translucent pink/red throughout, cool bright color, slippery, jelly-like texture. High risk of bacteria.

• Medium Rare (125-135°F): Dark pink center with just a hint of translucency, warmer internal temperature, firmer but still tender and silky texture.

• Medium (140-145°F): Solid opaque color throughout, hot internal temperature, flaky meat that separates easily. Safe for those with immunity concerns but can lean dry.

• Well Done (Above 145°F): Chalky white flesh, breaks into shreddy flakes, dry and stringy texture. Risks being overcooked and tough.

Tips for Cooking Salmon Perfectly

Follow these tips to help nail the ideal doneness when cooking salmon:

• Pat salmon dry – Removes excess moisture for better sear and caramelization.

• Use a thermometer – Especially important for thick cuts to test inner temp.

• Preheat equipment – Gets pan, grill or oven hot enough to quickly sear exterior.

• Rest salmon before serving – Allows temperature to evenly distribute for tender meat.

• Watch carefully – Salmon can overcook quickly, so stay nearby during cooking.

• Use timer – Helps avoid getting distracted and overcooking.

• Remove early – Carryover cooking will increase the temp 5-10 degrees.

• Consider thickness – Thicker cuts need more time for inner temp to rise.

• Control heat – High heat for searing then lower heat to gently finish cooking.

Cooking Methods Based on Salmon Cut

The cut of salmon impacts the temperature precision needed:

Salmon Fillets

• 1 to 1 1/2 inches thick

• Cook to 125°F (medium rare)

• Quick cooking with care to not overdo it

Salmon Steaks

• 1 1/2 inches or thicker

• Cook to 135°F (medium)

• Needs more time to allow inner temp to rise

Whole Salmon

• Cook to 140-145°F for food safety

• Longer cooking time,slice to check center

How Long to Cook Salmon Based on Thickness and Temp

Salmon cut	Thickness	Target Temp	Approx. Cook Time
Fillet	1 inch	125°F (med rare)	6-8 minutes
Fillet	1.5 inches	125°F (med rare)	8-10 minutes
Steak	1.5 inches	135°F (medium)	10-12 minutes
Steak	2 inches	135°F (medium)	12-15 minutes
Whole side	4-5 lbs	140-145°F	18-22 minutes per lb

Note: These times are based on a hot grill or pan. Oven cooking takes 15-20% longer.

Common Mistakes to Avoid

It’s easy to over or undercook salmon if you aren’t careful. Here are some key mistakes to avoid:

• Not preheating grill, pan, or oven: Leads to overcooking when having to cook much longer to reach target temp.

• Inaccurate thermometer: An incorrect thermometer reading could lead to under or overcooked salmon. Always calibrate it!

• Not resting salmon after cooking: The temp will continue rising so needed rest time is crucial.

• Cooking too many pieces at once: Crowding leads to uneven cooking. Cook salmon in a single layer.

• Poorly regulating heat: Fluctuating heat makes it hard to control the cooking and achieve desired doneness.

• Relying solely on appearance: The eye can be deceiving. Always double check temp for precision.

• Ignoring thickness differences: Thinner portions will be overcooked by time thicker areas are perfect.

Frequently Asked Questions

What temperature kills bacteria in salmon?

Cooking salmon to an internal temperature of at least 145°F will kill any harmful bacteria like salmonella. The FDA and USDA recommend cooking seafood to 145°F or above for food safety.

Is rare salmon safe to eat?

Rare salmon that is cooked to an internal temperature of 125°F or below has an increased risk of transmitting bacteria and parasites. Consuming rare or undercooked salmon is not recommended for those with compromised immune systems, pregnant women, young children or the elderly. Healthy adults take a slight risk eating rare salmon.

What is the healthiest way to cook salmon?

Cooking salmon by baking, poaching, grilling, broiling, sautéing or pan frying are all healthy cooking methods as long as you don’t overcook the fish. Aim for an internal temperature between 125°F and 145°F for tender, flaky salmon.

How long should I cook a salmon fillet?

Salmon fillets about 1 inch thick will take 6-8 minutes to cook to medium rare doneness at 125°F on a hot grill or pan. Fillets 1 1/2 inches thick need 8-10 minutes. Always check internal temperature for your desired doneness.

What temperature is raw salmon?

Raw salmon such as sushi and sashimi is not cooked at all, so the internal temperature is simply the same as refrigerated fish