Is It Better to Fry or Bake Salmon? A Detailed Comparison
When it comes to cooking salmon two of the most popular preparation methods are baking and pan-frying. Both techniques result in delicious, flaky salmon, but is one option healthier and tastier than the other? In this comprehensive guide we’ll examine the pros and cons of frying vs. baking salmon to help you determine the best cooking method for you.
What is Baked Salmon?
Baked salmon refers to salmon that is cooked in the oven. To bake salmon fillets, you simply season them with salt, pepper, and other spices, brush them with oil, and pop them in the oven on a baking sheet or dish. The oven’s dry heat gently cooks the salmon to tender perfection.
Baking allows you to cook multiple portions at once and requires minimal preparation. It also retains more of the fish’s natural juices and flavors compared to other cooking methods. Baked salmon can be flavored in endless ways with citrus, herbs, miso, teriyaki, and more.
Pros of Baking Salmon:
- Retains moisture and texture better than frying
- Healthier cooking method with less added fat
- Allows seasoning and flavoring versatility
- Easy to make large batches at once
- Minimal preparation required
- Gentle cooking preserves nutrients
- Avoids risks of overcooking from frying
Cons of Baking Salmon:
- Can dry out if overcooked
- No crispy skin as with frying
- Less caramelized, browned flavors
- Requires longer cook time than frying
- Not as hands-on as frying on the stovetop
What is Pan-Fried Salmon?
Pan-frying involves cooking salmon fillets in a skillet on the stovetop over medium-high heat. The fillets are cooked skin-side down first to get a crispy sear. Then they’re flipped over to finish cooking on the other side.
A small amount of oil or butter is used to coat the pan. Frying gives the salmon a gorgeous golden crust and rich, savory flavors from the Maillard reaction. This cooking method also takes less time compared to baking.
Pros of Pan-Frying Salmon:
- Quicker cooking time
- Can develop a crispy, flavorful crust
- Immediate control over doneness
- Caramelized, browned flavors from Maillard reaction
- Ability to cook skin for texture and flavor
Cons of Pan-Frying Salmon:
- Requires more oil or butter than baking
- High heat risks overcooking
- Smaller batches than oven baking
- Salmon can stick to the pan easily
- Needs more frequent flipping and attending
- Less healthy than oven baking method
Nutritional Comparison
When comparing the nutritional values of baked vs. fried salmon, baking comes out on top as the healthier cooking method.
According to USDA data, a 3 oz. portion of baked salmon has:
- Calories: 175
- Fat: 8g
- Saturated Fat: 1.5g
- Sodium: 60mg
- Protein: 22g
A 3 oz. portion of pan-fried salmon has:
- Calories: 206
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 62mg
- Protein: 22g
As you can see, pan-frying adds more calories and fat. The extra fat comes mostly from the cooking oil or butter needed for frying. However, both methods are still relatively healthy ways to prepare salmon.
Taste Comparison
In terms of flavor, fried and baked salmon both have delicious merits. Frying offers that irresistible, crispy browned exterior while baking highlights the inherent flavors of the fish itself.
Fried salmon develops rich, caramelized notes from the Maillard reaction and browning that occurs in the pan. This gives the salmon a lovely crust and adds savoriness. The pan sauce also incorporates any browned bits stuck to the pan, enhancing flavor.
Baked salmon allows the subtle notes of the fish and any seasoning or marinades used to shine. Without added fat or charring, the salmon’s tender texture and juiciness take center stage.
So in terms of taste, it comes down to whether you prefer the pure, delicate flavor of salmon itself or the extra richness that frying provides.
Cooking Tips
To get the best results from salmon, keep these tips in mind:
- For frying, use a heavy non-stick or cast iron skillet to prevent sticking.
- Preheat the oven and pan before cooking.
- Brush a thin layer of oil on salmon before baking or frying.
- Flip the salmon gently to prevent it falling apart.
- Fry skin-side down first for maximum crispiness.
- Bake on the center oven rack for even cooking.
- Check thickness and adjust cook times as needed.
- Allow the salmon to rest after cooking before serving.
Conclusion
So should you fry or bake your salmon? The answer depends on your priorities. Baking salmon is a healthier cooking method that brings out the subtle flavor of the fish. Pan frying adds more fat but gives you a crispy crust and bolder, browned flavors.
For an easy weeknight meal, quick pan-fried salmon can’t be beat. If you’re cooking for a crowd or want a lighter dish, oven-baked salmon is the way to go. Mix up both cooking methods for variety.
With its stellar nutritional profile and versatility, salmon is a great seafood choice no matter how you prepare it. Now that you know the ins and outs of frying and baking, you can decide which technique best suits your tastes and needs. Just remember to avoid overcooking. Salmon tastes best when it’s cooked medium or medium rare to retain moisture and texture.
Recipe Tips and Tricks
- Keep the Skin On. To help the fish hold together, I recommend to air fry salmon with the skin on—the skin is easy to remove after cooking.
- Don’t Wrap the Fish. It is not necessary to wrap salmon in foil in the air fryer—in fact, it will make it harder for it to crisp.
- Don’t Flip the Salmon. Thanks to the power of the heating element and constant heat circulation, it is not necessary to flip salmon in the air fryer.
- Don’t Overcook. Overcooking is the number one cause of dry salmon. The best way to know when salmon is done is to use an instant read thermometer like this one. Salmon is considered cooked at 145°F. The temperature will continue to rise as it rests, so I recommend removing it five to 10 degrees early.
- Make It Bite-Sized. See this recipe for Air Fryer Salmon Bites.
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Salmon. I prefer to cook this salmon with skin on, as the fillet holds together more easily, and I find skin-on salmon yields more moist and flaky results than salmon with the skin removed.
- Brown Sugar or Honey. Brown sugar or honey gives the salmon the perfect amount of sweetness and helps it caramelize.
- Dijon Mustard. Tangy, zippy, and pairs wonderfully with the brown sugar/honey and soy sauce.
- Soy Sauce. A salty umami bomb that coats the salmon in scrumptious flavor.
- Ginger. While optional, adding a pinch to make salmon with ginger gives the sauce a subtle, lively touch and, as this Soy Ginger Salmon shows, it’s a stellar combo with the soy sauce.
- Garlic. A seafood flavor BFF (Garlic Salmon with Lemon Butter agrees).
Dry and Season. Pat the salmon dry to help it crisp, then sprinkle with salt and pepper.
Stir the Glaze Together. Brush the mixture over the salmon.
Line Your Basket. For easy clean up, line the air fryer basket with aluminum foil or parchment paper. Start the salmon skin-side down.
Cook. Air fry salmon at 400°F for 6 to 11 minutes. Thinner tail-end pieces will cook more quickly than thicker, center-cut pieces. ENJOY!
- Garlic Lemon. Replace the Dijon mustard and soy sauce in this recipe with 1 tablespoon freshly squeezed lemon juice, increase the garlic powder to 1 1/2 teaspoons, and add 1/2 teaspoon kosher salt. Arrange lemon slices on top of the salmon while cooking.
- Honey Garlic. Use 2 tablespoons honey, 3/4 teaspoon garlic powder, and omit the soy sauce and ginger. Season the cooked salmon with an extra pinch of salt.
- Teriyaki. Brush the salmon with your favorite teriyaki sauce prior to cooking (see this Teriyaki Salmon for inspiration).
- Spicy Salmon. Season the salmon with your favorite Cajun seasoning, or try the seasoning from this Spicy Salmon recipe or this Buffalo Salmon.
Watch How to Make Air Fryer Salmon
While I suggest a simple and flavorful salmon seasoning in the recipe card below, it’s by no means the only option! Here I am cooking my Whole30 Salmon in the air fryer, using the time and temperature in this recipe.
The Best Salmon You’ll Ever Make (Restaurant-Quality) | Epicurious 101
FAQ
Is it better to pan fry or bake salmon?
The best way to cook salmon fillets depends on your preferences, skill level, and health requirements. If you’re looking for a convenient cooking method with minimal clean-up, baking is the way to go. On the contrary, pan-searing is an excellent option for convenience and versatility.
What is the best cooking method for salmon?
The “best” cooking method for salmon is subjective and depends on personal preferences, but baking and pan-searing are popular and highly recommended methods.
Do you cook salmon in the oven or fry it?
Salmon can be baked, roasted, pan-fried, stir-fried, cooked ‘en papillote’ (wrapped in foil or paper) and steamed. The easiest way to cook salmon is in a baking dish in the oven. This causes the least mess and also – if it bothers you – less of a fishy smell in the house.
Is salmon healthier, baked or fried?
By baking your fish, you’ll likely lose less healthy omega-3 fats than if you fry or microwave it.Sep 7, 2022