Salmon is one of the most popular fish around. Rich, fatty, and flavorful, it’s a darling of fine dining menus and home cooks alike. But when it comes to cooking methods, frying often gets a bad rap. So what gives – is fried salmon good for you or not? Let’s take a closer look at this fishy favorite to find out.
Why Choose Salmon in the First Place
Salmon is prized for its rich omega-3 fatty acid content Omega-3s are linked to all kinds of health benefits, including reducing inflammation, boosting heart health, and improving brain function Specifically, salmon is high in two types of omega-3s EPA and DHA. Our bodies don’t produce these fatty acids on their own, so we have to get them through food.
Salmon is also loaded with high quality protein. A 3 ounce serving packs 17 grams, which gives your body the essential amino acids it needs to build and repair tissues. Plus, salmon contains vitamins and minerals like B12, selenium, and potassium.
So nutritionally, salmon is a rock star. The American Heart Association recommends eating fatty fish like salmon at least twice a week to reap the most rewards.
Evaluating Frying as a Cooking Method
Ah, but here’s the catch. Frying food has a pretty bad reputation when it comes to health. The main concern is the oil used during frying. When oil is heated to high temperatures, it can create free radicals and harmful trans fats, especially if overused.
However, studies show that mildly frying or sautéing salmon does not have detrimental effects, and may even enhance the bioavailability of those coveted omega-3 fatty acids.
The key is moderation. Using a high quality oil like olive or avocado oil at proper cooking temperatures helps maintain the integrity of the oil. Cooking salmon briefly, just until lightly crisped on the outside, avoids creating free radicals or trans fats.
So fried salmon gets a tentative green light when done properly. But let’s explore a couple ways to make it even healthier.
Healthy Options for Frying Salmon
If you want to enjoy fried salmon but minimize any potential negatives, there are a couple good options:
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Air Fryer: Using an air fryer is a great choice to reap all the crispy, golden benefits of “frying” salmon without excess oil. Air frying uses circulation of hot air to crisp up the fish. Use just a spritz of oil for flavor.
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Shallow Frying: Rather than submerging salmon in a deep fryer, opt for shallow frying in a skillet. Use a minimal amount of oil, just enough to coat the pan, and cook over medium-high heat. This lets you get a crispy texture while using less oil.
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Grilling: Okay, this isn’t frying, but grilling salmon gets a nicely charred exterior too. Oil isn’t required at all. Plank grilling adds bonus flavor from cedar or other aromatic woods.
Tips for the Best Fried Salmon
If you decide to pan or shallow fry salmon, follow these tips for optimal flavor and texture:
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Choose wild caught salmon. It has a better nutritional profile and rich, buttery flavor that stands up to frying.
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Cut salmon into 2-3 ounce portions. This gives you the ideal surface area for getting that crispy exterior.
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Pat fish dry before frying to help get a crispy crust.
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Use a neutral oil with high smoke point like avocado, peanut, or grapeseed oil. Heat to 350°F.
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Fry skin side down first for a crispy skin, about 2-3 minutes. Flip and fry 2 minutes more.
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Try seasoning the salmon before frying. Lemon-pepper or Cajun seasoning are tasty options.
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Don’t overcrowd the pan. Cook salmon in a single layer with space between pieces.
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Let salmon rest after frying, then dig into that first amazing bite! Enjoy your fishy treat.
When cooked properly, fried salmon retains its nutritional virtues and delivers delicious flavor. Moderation and smart cooking techniques help minimize any potential downsides of frying. So don’t be afraid to indulge – just opt for shallow frying instead of deep, use healthy oils, and limit how often you fry to keep it a special treat.
Overall, salmon remains one of the healthiest fish you can eat. If frying is your favorite way to enjoy this omega-3 powerhouse, go for it! Just be mindful of serving size and oil temperature. Fried or not, salmon can be part of a balanced diet that follows the latest nutritional advice.
What You’ll Need To Make Pan Seared Salmon
The ingredients are simple: olive oil, salt, pepper, and salmon. I recommend using 6-ounce salmon fillets; these are often sold already portioned and ready to cook at the fish counter. This size will ensure that the salmon cooks fully on the interior without overcooking on the exterior.
Begin by seasoning the salmon with salt and a few grinds of pepper. Don’t skimp on the salt—the biggest mistake most home cooks make is under-seasoning their food.
Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, skin side up, until golden and crisp, about 4 minutes. Resist the urge to fiddle with the fillets as they cook. Letting the fish sear untouched in hot oil creates a lovely, flavorful, and golden crust.
Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more.
Transfer to a platter and serve. Enjoy!
Restaurant-quality pan seared salmon—crisp on top and just barely cooked in the center—is easy to make at home.
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 4 (6-ounce) salmon fillets, 1¼ in thick (I have my fish monger remove the skin, but its fine to leave it on if you like)
- Season the salmon with the salt and a few grinds of pepper. Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, without moving, skin side up, until golden and crisp, about 4 minutes. Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more. Transfer to a platter and serve.
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- Per serving (4 servings)
- Calories: 384
- Fat: 26 g
- Saturated fat: 6 g
- Carbohydrates: 0 g
- Sugar: 0 g
- Fiber: 0 g
- Protein: 35 g
- Sodium: 336 mg
- Cholesterol: 94 mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
Perfect Pan Fried Salmon #salmon
FAQ
Is fried salmon good to eat?
How healthy is pan fried salmon? Salmon is really good for you! It’s low in saturated fat and is a great source of protein.
Is salmon better, fried or baked?
Is salmon a good fish to fry?
Salmon is a wonderfully versatile fish, and although it’s not commonly used in this way, it works wonderfully well for deep frying!May 16, 2022
Is it safe to fry salmon?
Yes you can. If it’s farmed salmon it will be quite unctuous, wild salmon a little less so. Panko breaded and deep fried salmon is actually very delicious. You can also cut the salmon into fingers and do it tempura style, also very tasty.
Is salmon a good fish to eat?
Salmon is among the most popular types of fish in the world. It is extremely versatile and used in just about every kind of dish that fish is found in. However, because of the nature of the life-cycle of the salmon fish, getting it fresh is rather challenging- and therefore expensive. Conversely, salmon is one of the easiest fish to cook and eat.
Is pan fried salmon better than a restaurant?
Making pan fried salmon that you can proudly declare better than a restaurant comes down to a few rules. The best pan for salmon is one with a heavy bottom that you can heat to a high temperature and that conducts heat evenly. I have the best luck with stainless steel (this pan is the holy grail) and cast iron.
Is frying fish healthy?
Lightly frying fish in healthy oils such as olive oil or canola oil can also help mitigate the negative effects of frying. In addition to the frequency and method of preparation, individual factors such as age, weight, and underlying health conditions can also impact the health implications of fried fish consumption.
Is it safe to keep cooked salmon in the fridge?
According to the United States Department of Agriculture, it is not safe to leave any perishable food, including cooked salmon, out of the fridge for more than two hours. Therefore, you should always put it into the fridge if you plan to store it for a longer time.
Why should you eat fried fish?
For example, fried fish can be rich in omega-3 fatty acids, which are essential for maintaining healthy brain function and heart health. These fatty acids also offer anti-inflammatory benefits and have been linked to a lower risk of chronic diseases such as cancer and Alzheimer’s.
Is frying fish bad for You?
In addition, frying can also decrease the amount of essential nutrients like iron and vitamins B and C in fish. Therefore, it is important to understand the potential risks and to enjoy fried fish in moderation. Moreover, Certain preparation methods can also have an effect on the nutritional content of fried fish.