The Foodie Dietitian Blog

The Best Way To Cook Salmon: Slow Cooked Salmon

After years of making unsatisfactory, overcooked salmon, I finally figured out the best way to cook salmon and am sharing the foolproof recipe that yields restaurant quality “medium”, melt-in-your mouth salmon.

After years of making unsatisfactory, overcooked salmon, I finally figured out the best way to cook salmon and am sharing the foolproof recipe that yields restaurant quality "medium", melt-in-your mouth salmon. | @TheFoodieDietitian

As a pescetarian for 15 years, seafood has always been one of the staple protein sources in my diet. I’ve also always really enjoyed the taste of seafood too. I remember when I decided to give up meat at the ripe age of 12, I asked my Mom do I have to give up seafood too as the words “clam chowder” stared me dead in the face on a restaurant menu. I was relieved when she said of course, not (and I believe she too was relieved as a concerned mom of a vegetarian teen would be). And go figure now I live in New England – one of the best areas in the country for fresh seafood and clam chowdAH.

My Mom really did an awesome job cooking for our divided family growing up considering I was the only pescetarian in the household. This basically meant she had to cook a separate piece of fish for me every time she cooked meat for the rest of the gang. What a woman. And that piece of fish 90% of the time was salmon.

And I continue to eat salmon regularly today. The only difference being now I make it for myself ;). Steve calls salmon my “detox meal” because whenever I come back home after being away on a trip somewhere, I always want the same meal – salmon, brown rice, and kale. He doesn’t even bother asking anymore, he just knows to stock the fridge appropriately upon my return.

The Best Way to Cook Salmon - Slow Cooked Salmon | @TheFoodieDietitian

But salmon is one of those foods that makes me feel really good when I eat it. Probably because it’s a nutritional powerhouse: it’s packed with healthy omega-3 fats, protein, vitamin D, B-vitamins, and antioxidants.

But my problem with salmon, up until a year ago, was that I ALWAYS overcooked it, without fail. It didn’t matter if I pan seared it, baked it, or poached it. It never had that texture and consistency that I only could find at a good restaurant. Until, one day, all hail Chef Jeremy Sewall and the folks at Stop & Shop for hosting a cooking class where he taught us his preferred slow cooking method for salmon. By cooking salmon at a higher heat for a shorter amount of time, the proteins coil up and are constricted, causing the oils to secrete, making the fish dry, chewy, and chalky. When you cook salmon at a lower temperature, it coils the proteins more slowly, allowing the fish to retain its moisture and oils, giving it that melt-in-your-mouth texture.

Slow Cooked Salmon

Yield: Serves 2

Slow Cooked Salmon

Ingredients

  • 1/4 cup olive oil
  • 1 small garlic clove, minced
  • 1/4 tsp parsley
  • 1/8 tsp thyme
  • 1 tsp lemon juice
  • 1 lb fresh salmon
  • salt and pepper to taste
  • Optional: slice of lemon for serving

Instructions

  1. Preheat the oven to 250 degrees F and line baking sheet with parchment paper.
  2. In a small bowl, mix together olive oil, garlic, parsley, thyme and lemon juice for your marinade.
  3. Brush the olive oil mixture all over the salmon and sprinkle a pinch of salt and pepper over top.
  4. Bake salmon for 20-25 minutes or until salmon is slightly opaque in the middle and flakes easily.
  5. Optional: serve with lemon slice and squeeze a little extra lemon juice over top.

Notes

If I'm pressed for time, I also use Wegmans' Basting Oil & lemon for my salmon marinade. If you have a Wegmans near you - find this stuff. I use it on all my veggies and fish. The marinade recipe I included here was my closest attempt to recreating Wegmans' Basting Oil. Enjoy :)

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http://karalydon.com/recipes/the-best-way-to-cook-salmon-slow-cooked-salmon/

Ever since I started cooking salmon this way, Steve now requests it weekly. And I won’t tell you much he can consume in one sitting. But yeah, it’s that good. Seriously, once you try slow cooking salmon, I can guarantee you won’t be cooking it any other way.

The Best Way to Cook - Slow Cooked Salmon

Tell me, do you eat salmon? What’s your favorite way to prepare it? See the recipes below for more salmon ideas:

Slow Roasted Salmon

Slow Roasted Salmon

Mini Smoked Salmon Frittatas

Mini Smoked Salmon Frittatas

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. Thank you so so so much!
    I am a fish lover. I just had my best salmon tonight! I almost finished 2lb at dinner:-)

  2. Made this tonight and it was perfection! This is only the 4th time I ate Salmon and now I will make it more often! I didn’t have any Thyme or Parsley but it was still delicious!! I got already skinned thick pieces of Salmon and put it on parchment paper. I had the oven preheated at 300 degrees because the store said use that temp. Then I found your slow cook method and used the reduced 250 degrees at 25 minutes! Oh my gosh it was the taste and texture I was looking for!!! Thank you!

  3. This is so helpful! Thank you, Kara! I am the only fish eater in the house and will be trying this slower cooking method. I usually throw salmon in an omelette or sushi when it is just me. Now I will be trying this for myself with a side salad!

  4. Thank you, thank you, thank you! My daughter loves salmon in restaurants, but I could not replicate it at home— until now. So grateful to add this to her weekly diet.

  5. Hi Kara,

    I too love salmon. I place mine in parchment paper, pour olive oil on top and add seafood seasoning. Fold parchment paper so nothing oozes out and place it in microwave for 1 minute. So yummy!
    I don’t order it in restaurants because its always too overcooked for my taste.

  6. How do you cook salmonella in a convection microwave?

  7. Can you use frozen salmon?

  8. I am planning on making this. Just wondering if I need to debone the salmon or if the bones will cook soft. My kids love the canned salmon bones and I would love to be able to cook the bones to be that soft. I have not seen anything online yet to tell me how to cook the bones to eat. And the salmon bones at the farmers market are so cheap! Thanks!

  9. Didn’t work ended up cooking it for an hour

    • I’m so sorry to hear that, Bon! What temperature did you cook it at? How much salmon were you cooking? What type of oven?

    • Patricia Schneider

      I don’t know if you ever resolved your issue, but if you live at a high altitude if will take longer to cook things. We live at 7500 ft. above sea level and sometimes it takes twice as long to cook certain meats, That, and the size of fish you are cooking will have a big impact on length of time.

    • That’s a great point, Patricia! Thanks for sharing.

  10. I NEVER slow cook it…I usually fast cook it! HA! Definitely going to have to try this :)

  11. Oh man..to this day I still remember how good Boston clam chowder was..that was nearly 8 years ago!! Now onto the salmon..keep the temp low..keep the temp low..I unfortunately don’t have any salmon on hand right now, but I’ll def remember this trick next time I prepare it! Thanks, Kara 😉

    • Haha! It’s the best! When I was a kid, I used to judge and rate all the clam chowders when on summer vacation in Boston :). Hope you enjoy the tip the next time you prepare it!

  12. Ah the salmon love! I am the worst RD, I don’t eat salmon like ever! I need to break out of this but I think a lot is because we never had it as a kid! Your mom is a superwoman- I love it!

  13. Or you can bake it at 350 degrees for 10 minutes to obtain the exact same results. I cook it that way every time and it’s perfect! Usually a temp of 145 degrees using a food thermometer is good to ensure doneness.

  14. Best salmon recipe. Ever.
    Thank you so much ~ I’ll never need another salmon recipe ~ if you haven’t tried it yet, do!!

  15. This recipe is awesome! Only way I’ll eat salmon now :)

  16. I made this last night and it was amazing. I had to turn up the temperature just a little because I cooked a whole side cut up into pieces and it needed more time. The only question I have is about the skin: the skin was a little too soft so I’m wondering if it would be possible to do a quick sear to crisp the skin a bit, then pop it into the oven to cook. I’ll try it some time with a much smaller piece of fish, but was curious if it’s anything you have tried.

  17. This was my first time cooking Salmon and I used your method which made the perfect piece of fish! Thank you!

  18. Brenda Parker

    Can you you use a slow cooker?

  19. Jena Mackey

    I was wondering if I could use foil or wax paper instead of parchment paper…. I don’t have any

    • You could use foil but I wouldn’t recommend wax paper as it’s not heat resistant. You could also just place your salmon on a baking sheet or dish without any parchment paper – you’ll just have a little extra clean up! :)

  20. THIS LOOKS AHHHH! I WANT – RIGHT NOW!!! OMG I can’t even…..

  21. You weren’t kidding this method was a total game changer! It was so delicious. I kept commenting to my husband the rest of the evening, “wasn’t that salmon the best?”. I was pretty proud of myself that I cooked it that well because I always over cook it too and it becomes a dry mess.
    Thanks for the great recipe!

  22. Nicole Rodriguez

    I made this last night with kale and lemon-garlic farro. The slow-cook method is a total game changer. Thank you for the inspiration!

  23. Elizabeth Lydon

    Thanks for the shout out Kara:) The salmon looks delicious… I’ll have to try it this way next time I cook it.

  24. YUM! Salmon is one of my favorite foods but I never know how to cook it. Can’t wait to try this!

  25. I could eat salmon everyday! But I actually like it a bit overcooked 😉

  26. As a West Coaster at heart, I love love love salmon; however, it is so easy to overcook. I’m going to try this recipe soon (I bet my man will beg for it too) :)

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