What Temperature Should You Cook Salmon At? A Complete Guide

Salmon is one of the most popular and delicious fish available. With its rich fatty texture and mild flavor, it’s a favorite for everything from weeknight dinners to elegant restaurant meals. But cooking salmon can be tricky – it’s easy to end up with dry overcooked fish if you aren’t careful. So what temperature should you cook salmon at for perfect results every time?

The ideal temperature for cooking salmon depends on a few factors

• Whether it’s wild-caught or farmed
• How well-done you want it
• The thickness of the fillets

In this complete guide, I’ll walk you through exactly how to determine the right temperature for cooking salmon based on these variables.

Why Temperature Matters

Temperature is the key to nailing the texture of salmon. If undercooked, it will be gummy and unappetizing. If overcooked it will be dry and flaky.

The trick is to cook it until just opaque throughout – where it is tender, moist and flakes easily. This happens between 130-145°F depending on the variables noted above.

Cooking salmon properly takes some finesse. You can’t just throw it in the oven and expect perfect results. Paying attention to temperature ensures tender, mouthwatering salmon every single time.

USDA Recommendations vs. Reality

If you look up salmon cooking recommendations, you’ll probably see two temperatures repeatedly:

• 145°F – The USDA’s official recommendation
• 125°F – What many chefs and cooking experts recommend

Why the discrepancy? Let’s take a closer look.

The USDA guidelines state that salmon should be cooked to 145°F to eliminate any potential foodborne illnesses.

However, salmon cooked to 145°F will be overcooked. It will be dry and rubbery – not appetizing at all!

This is why most chefs recommend taking salmon off the heat at 125°F. At this temperature, salmon is slightly translucent in the center and still moist and tender.

As it rests off the heat, the residual heat will raise the temp 5-10 degrees to 130-135°F, right in the ideal window for perfect salmon texture.

So in reality, 125-135°F is the best target temperature range for salmon.

Factor #1: Wild vs. Farmed Salmon

The first thing that changes the best cooking temperature is whether the salmon was caught in the wild or in a farm.

Wild salmon swim constantly, building up more connective tissue. This means it requires a slightly lower cooking temp than farmed to reach the same level of doneness without becoming dry.

For wild salmon, aim for 115-125°F as an ideal final temperature.

Farmed salmon do not get as much exercise, so their flesh is more delicate.

For farmed salmon, 125-135°F is ideal.

One easy way to remember this: cook wild salmon 5-10 degrees less than farmed.

Factor #2: Desired Doneness

The next consideration is your own taste – how well-done do you prefer your salmon?

Here are common salmon doneness levels and the best temperature range for each:

• Rare – 110-115°F
• Medium rare – 115-125°F
• Medium – 125-135°F
• Well done – 140-145°F

Rare salmon will be deep pink in the center and velvety smooth. It is slightly translucent.

Medium rare is deep pink, opaque and starting to flake.

Medium salmon is light pink throughout and flakes easily. At this stage, any translucency is gone.

Well done salmon is opaque all the way through with drying flakes. Any juices will be white, not pink.

For the most tender, moist salmon I recommend cooking to no more than medium doneness, or 125-135°F at the thickest part. But experiment to find your personal preference!

Factor #3: Thickness

Finally, the thickness of your salmon fillets impacts the ideal finished temperature.

Thicker cuts of salmon require a slightly higher cooking temp to ensure even cooking and the proper texture throughout.

For thinner fillets, 1 inch or less, medium rare temperature (115-125°F) is best.

For thicker steaks or fillets over 1 inch, aim for medium doneness (125-135°F).

The temperatures above all assume the salmon is at its thickest part – salmon tapers thinner toward the ends so those areas will cook faster. Always take temperature at the center or thickest section.

How to Check Salmon Temperature

Now that you know what temperature to aim for, let’s look at the best ways to monitor it while cooking:

• Digital instant read thermometer – The most accurate way to check doneness. Insert the probe into the thickest part of the fillet.

• Analog instant read thermometer – Dial thermometers work too, just make sure it’s calibrated correctly.

• Poke test – Use a fork to flake the salmon at the thickest area. If it flakes easily, it’s done. If still firm, give it more time.

• Internal meat thermometer – Leave this in the salmon while cooking. It will register when the target temp is reached.

• Appearance – Look for the salmon to become opaque and lose any translucency as it nears 125°F.

I recommend having an instant read digital thermometer on hand whenever cooking salmon. This takes the guesswork out of getting it just right.

Cooking Methods

Now let’s go over the best practices for various salmon cooking methods to achieve ideal doneness:

Oven Baked Salmon

• Preheat oven to 400°F
• Place salmon on foil or baking sheet skin-side down
• Bake for 11-14 minutes per inch of thickness
• Check temperature and continue baking if needed

Pan-Seared Salmon

• Heat oil in skillet over medium-high heat
• Cook salmon fillets skin-side down until browned
• Flip and cook until center reaches 115-135°F
• Baste with butter or sauce for extra flavor

Grilled Salmon

• Oil grates and preheat grill to medium-high
• Place salmon skin-side down and grill about 4 minutes
• Flip and grill until 115-135°F internally
• Move to cooler side of grill if browning too quickly

Poached Salmon

• Bring lightly salted water to 180-185°F
• Submerge salmon fillets and poach until 115-135°F internally
• Time will vary based on thickness – start checking at 110°F

Sous Vide Salmon

• Pre-heat water bath to 115-135°F
• Seal salmon in bags and submerge for 30-45 minutes
• Salmon will cook gently to the perfect temperature

Common Mistakes

Avoid these pitfalls when cooking salmon to ensure tender, juicy results:

• Overcooking – Always pull salmon 5-10°F before the target temp. It will continue cooking off heat.

• Uneven cooking – if salmon is tail-end thin and center thick, fold thinner parts under to match thickness.

• Baking too hot – 350-425°F oven temps work best. Higher can overcook exterior before center is done.

• Not preheating – always preheat oven or pan before cooking. This prevents overcooking.

• Not resting – let salmon rest 5+ minutes after cooking so juices redistribute evenly.

Frequently Asked Questions

Still have some questions about salmon temperatures and doneness? Here are answers to some common queries:

How can I tell when salmon is done without a thermometer?

Check that the thickest part flakes easily with a fork and is opaque throughout with no translucent areas.

Can I eat salmon raw?

Yes, when properly frozen and thawed, salmon can be eaten raw as in sushi. Not recommended for those with compromised immune systems.

Is it safe to eat undercooked salmon?

Salmon cooked to at least 115°F is generally safe. There is a low risk of parasites below this temp.

Can overcooked salmon make you sick?

No. Overcooked salmon may be dry and unpleasant but is still safe to eat.

Should salmon skin be crispy?

Salmon skin can be cooked until crispy. Make shallow slashes through the skin before cooking to prevent curling.

How long does salmon last in the fridge?

Raw salmon stored properly in the fridge will last 3-4 days. Cooked salmon keeps for 3-4 days as well.

Can you refreeze thawed salmon?

It’s not recommended to refreeze thawed salmon more than once as this affects texture and quality.

Master Salmon Perfection

Cooking salmon seems simple but nailing the ideal temperature takes finesse. For tender, flaky and juicy salmon fillets, aim to cook until the thickest part of the fish reaches 115-135°F. Consider thickness, wild vs farm-raised and personal doneness preferences. Use an instant