Sockeye salmon, with its deep orange-red color and rich flavor, is one of the most popular and nutritious salmon varieties. Not only is it delicious, but it’s packed with healthy omega-3 fatty acids.
Cooking sockeye salmon properly is important, as it can easily dry out. Fortunately, pan-searing it on the stovetop is a quick and easy cooking method that results in a tender, flaky texture and crispy skin when done right.
In this simple guide, you’ll learn how to cook sockeye salmon fillets to crispy-skinned perfection in just 10 minutes on the stove
Benefits of Sockeye Salmon
Before jumping into the cooking instructions let’s look at why sockeye salmon is such a nutritious fish choice in the first place
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It’s high in omega-3 fatty acids like EPA and DHA, which are important for heart and brain health.
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Sockeye salmon is an excellent source of protein, providing around 22 grams per 3-ounce serving.
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It contains various vitamins and minerals like vitamin B12, selenium, and potassium.
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The bright orange-red color comes from antioxidant carotenoids like astaxanthin that help reduce inflammation.
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As a fatty fish, sockeye salmon contains more healthy fats compared to leaner fish like tilapia and cod.
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Wild-caught salmon like sockeye tend to be more nutritious than farmed Atlantic salmon.
With all those benefits covered, let’s get cooking!
Ingredients
- Sockeye salmon fillets, about 6 ounces each
- Olive oil
- Salt and pepper
- Lemon wedges (optional)
Step-by-Step Guide
1. Bring Salmon to Room Temperature
- Take the salmon out of the fridge and allow it to come closer to room temperature, which will allow it to cook more evenly. This takes about 15-20 minutes.
2. Pat Salmon Dry and Season Generously
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Pat the fillets dry with paper towels. Make sure they are as dry as possible so the seasoning sticks.
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Generously season both sides of the salmon with salt and pepper. Really coat the fillets!
3. Heat Olive Oil in a Skillet
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Add just enough olive oil to lightly coat the bottom of a non-stick skillet.
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Heat the skillet over medium-high heat until the oil shimmers.
4. Sear the Salmon Skin-Side Down
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Place the fillets in the pan skin-side down.
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Sear for 4-5 minutes until the skin becomes crispy and golden brown.
5. Flip and Cook Until Done
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Flip the salmon and cook for another 2-3 minutes.
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Salmon is cooked to medium doneness at an internal temperature of 125°F-130°F.
6. Rest and Serve
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Turn off the heat but keep the salmon in the pan for 2 more minutes.
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Transfer to a plate and let rest for 5 minutes before serving.
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Serve with lemon wedges if desired and enjoy your restaurant-quality salmon!
Tips for Perfectly Seared Salmon
Follow these tips for the best pan-seared sockeye salmon every time:
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Dry the salmon fillets – Make sure they are patted super dry so the skin gets ultra crispy. Wet fish won’t sear as nicely.
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Use medium-high heat – You want the pan hot enough to crisp the skin without burning.
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Choose a non-stick pan – The fish won’t stick as easily. Stainless steel also works well.
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Don’t move the fillets – Resist flipping or moving them until ready to avoid ripping the skin.
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Use a fish spatula – A thin, flexible spatula makes flipping easy without breaking the fish.
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Watch the temperature – Salmon overcooks quickly so watch it closely.
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Let it rest before serving – This allows the juices to redistribute so your fish stays moist and tender.
Cooking Variations
While pan-searing is a quick and easy salmon cooking method, there are other ways to cook sockeye salmon fillets:
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Baked Salmon – Bake at 400°F for 10-15 minutes depending on thickness. Broil the last 1-2 minutes to crisp the skin.
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Grilled Salmon – Great for summer. Oil the grill grates and grill over direct medium heat for 3-5 minutes per side.
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Poached Salmon – Submerge the fillets in simmering liquid like wine, broth, or water and gently cook until opaque.
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Cedar Plank Salmon – Place salmon on a soaked cedar plank and grill indirect for 15-20 minutes depending on plank thickness.
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Foil-Packed Salmon – Place seasoned salmon on a foil-lined sheet with veggies, seal the edges, and bake at 400°F for 15 minutes.
Pairing Sockeye Salmon with Sides
Salmon pairs nicely with many sides. Here are some tasty options:
- Fresh green veggies like asparagus, green beans, or broccoli
- Roasted potatoes, sweet potatoes, or cauliflower
- Wild rice or quinoa
- Salad with vinaigrette
- Citrus fruits like lemon or orange slices
The bold flavor of sockeye salmon can stand up to assertive seasonings and ingredients too. Try serving it with:
- Miso-glazed carrots
- Chili-lime roasted Brussels sprouts
- Garlic sautéed spinach or kale
- Caper or dill sauce
However you choose to cook and serve it, sockeye salmon makes for a delicious and healthy meal packed with omega-3s. Use this easy pan-searing method for quick salmon dinners any night of the week. Enjoy!
How to Cook Salmon
Learn how to cook salmon with these 5 foolproof techniques, plus helpful tips from salmon experts.
- Preheat oven to 375 F.
- Line a baking dish with foil. Coat salmon with cooking oil on both sides and season to your liking.
- Place salmon, skin-side down, in baking dish and bake for 10-15 minutes or until done.
- Remove from oven and serve immediately.
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HOW TO ROAST SALMON
Roasted or baked salmon has never been easier thanks to “Alaska from Scratch” cookbook author and chef Maya Wilson.
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HOW TO SLOW ROAST SALMON
Award-winning chef Barton Seaver teaches a simple method for baked salmon. The secret is low and slow.
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HOW TO BAKE SALMON AT HIGH HEAT
Fast and flavorful! Cookbook author and chef Kim Sunée teaches us the simple technique of high heat baking.
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- 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.
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PAN SEARING SALMON 101
Learn an easy method for pan-seared wild Alaska sockeye salmon with YouTube chef Adam Ragusea. Pan seared salmon is quick, healthy, and delicious!
- Season salmon on both sides with salt and pepper.
- Fill a straight-sided pan one-third of the way with poaching liquid and bring to a simmer over medium-high heat.
- Carefully place the salmon in the pan. Cover, reduce heat and gently simmer the salmon for 7-9 minutes.
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HOW TO POACH SALMON
Alaskans know how to cook salmon. Bristol Bay locals Susie Jenkins-Brito and Apay’uq Moore share tips for poaching salmon.
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HOW TO POACH SALMON IN PARCHMENT PAPER
Check out this delicious recipe for oven poached salmon in parchment paper with Alaska-based chef Kaylah Thomas.
- Preheat grill to very hot.
- Pat the salmon dry and brush with oil on both sides. Season salmon with your favorite flavors, or keep it simple with salt and pepper.
- Place salmon, skin-side down. Cook for 5-6 minutes, and flip. Cook 2-7 more minutes or until done.
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HOW TO GRILL SALMON
Learn these fast, easy steps to a perfect piece of grilled salmon from Chef Kevin Benner, formerly of Aqua by El Gaucho.
- Find a pot that your steamer basket fits snugly on top of and fill halfway with water. Bring water to a boil.
- Line steamer basket with parchment paper and place salmon in steamer. Salt and pepper the salmon and add your favorite herbs and spices.
- Cover and place on top of the pot of boiling water. Steam salmon for 7-10 minutes or until done.
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HOW TO STEAM SALMON
Renowned chef and restaurateur Tom Douglas teaches us all how tasty and simple steamed salmon can be!
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STEAMED SALMON WITH GINGER AND SIZZLING SESAME OIL
Chef Kim Sunée steams sockeye salmon for an easy, nutrient-rich dish that delivers maximum “wow” factor.
WILD CAUGHT SALMON IS THE HOME COOK’S SECRET WEAPON:
a friend to all flavors, tender but sturdy, ready in minutes. From pan seared salmon for one to grilled whole salmon for a crowd, these instructions, videos and tips will help you master how to cook salmon. This guide is brought to you by the fishermen of Bristol Bay, the world’s most abundant source of wild sustainable sockeye salmon. We gathered some of our favorite fish friends to show you how to cook salmon fast, wild and easy.
PAN SEARED WILD ALASKAN SOCKEYE SALMON | RICHARD IN THE KITCHEN
FAQ
FAQ
How long do I pan fry sockeye salmon?
Heat olive oil in a large skillet over medium-high heat. Cook salmon fillets, skin-side up, in hot oil until flesh is golden brown, 5 to 7 minutes; flip and continue cooking until skin is slightly browned, about 5 minutes more.
Is it better to cook salmon in the oven or on the stove?
How do you cook sockeye salmon so it doesn’t dry out?
- Wild sockeye cooks faster: Since it’s leaner than farmed salmon, it can dry out more quickly. …
- Use the 10-minute rule: A good rule of thumb for baking is 10 minutes per inch of thickness at 375°F.
How do you know when sockeye salmon is done?
Sockeye salmon is done when it reaches an internal temperature of 125°F to 130°F (medium) or 130°F to 140°F (medium-well), according to Wild Alaskan Company. It should be opaque, moist, and flaky, with the flesh separating easily when poked with a fork.