15 Salmon Recipes (Baked, Grilled, Pan-Seared & Air Fryer)

The quick answer: Salmon is one of the healthiest proteins you can eat -- a 6 oz fillet delivers 40g of protein, heart-healthy omega-3 fatty acids, and vitamin D, all for about 350 calories. The 15 recipes below cover every cooking method from baked to air fried, with cook times ranging from 10 to 25 minutes. Salmon is nearly impossible to mess up if you follow one rule: cook it to 125-130 degrees F internal for medium (slightly pink center), or 145 degrees F for well done.

Why Salmon Deserves a Weekly Spot on Your Menu

The American Heart Association recommends eating fatty fish at least twice per week, and salmon is the most popular choice for good reason. It is packed with omega-3 fatty acids (EPA and DHA) that reduce inflammation, support brain health, and lower the risk of heart disease. A single serving provides over 100% of your daily vitamin D needs.

Salmon Nutrition by Type

How to Tell When Salmon Is Done

This is the most important skill for cooking salmon well:

• Visual test: The flesh should turn from translucent to opaque. For medium doneness, the very center should still be slightly translucent.
• Flake test: Press gently with a fork. The fish should flake easily but still be moist. If it flakes into dry pieces, it is overcooked.
• Temperature: 125-130 degrees F for medium (recommended), 145 degrees F for well done per USDA guidelines. Use an instant-read thermometer inserted into the thickest part.
• Timing rule of thumb: Cook about 4-6 minutes per half inch of thickness, regardless of method.

Fresh vs Frozen Salmon

Frozen salmon is often fresher than "fresh" salmon at the grocery store. Wild salmon is flash-frozen on the fishing boat within hours of being caught, preserving nutrients and texture. That "fresh" fillet at the fish counter was likely frozen and thawed anyway.

Tips for frozen salmon:

• Thaw overnight in the fridge (best method)
• Quick thaw: sealed in a bag in cold water for 30 minutes
• Cook from frozen: add 50% more cook time, works for baked and foil packet methods
• Pat very dry after thawing to get a good sear

Baked Salmon Recipes

1. Simple Baked Salmon

Pat salmon dry and place skin-side down on a lined baking sheet. Season with olive oil, salt, pepper, and garlic powder. Bake at 400 degrees F for 12-15 minutes. This is the baseline recipe everyone should master first.

• Calories: 350 | Protein: 40g | Cook time: 15 min

2. Honey Garlic Baked Salmon

Whisk together 2 tablespoons honey, 1 tablespoon soy sauce, 3 minced garlic cloves, and 1 teaspoon Dijon mustard. Brush over salmon fillets. Bake at 400 degrees F for 12-15 minutes. The glaze caramelizes into a sweet, savory crust.

• Calories: 390 | Protein: 40g | Cook time: 15 min

3. Lemon Dill Baked Salmon

Season salmon with olive oil, salt, and pepper. Top with thin lemon slices and fresh dill sprigs. Bake at 375 degrees F for 15-18 minutes. Squeeze extra lemon juice over the finished fish. Classic Scandinavian flavors.

• Calories: 360 | Protein: 40g | Cook time: 18 min

Grilled Salmon Recipes

4. Cedar Plank Grilled Salmon

Soak a cedar plank in water for at least 1 hour. Place salmon on the plank, brush with olive oil, and season with salt, pepper, and brown sugar. Grill over medium heat with the lid closed for 15-18 minutes. The cedar smoke infuses the fish.

• Calories: 370 | Protein: 40g | Cook time: 18 min (plus soaking)

5. Teriyaki Grilled Salmon

Marinate salmon in a mixture of soy sauce, mirin, brown sugar, garlic, and ginger for 30 minutes. Grill skin-side down over medium-high heat for 5-6 minutes, flip carefully, and grill 3-4 minutes more. Brush with extra sauce while grilling. Serve over rice.

• Calories: 410 | Protein: 42g | Cook time: 12 min (plus marinating)

6. Chimichurri Grilled Salmon

Blend fresh parsley, cilantro, garlic, red wine vinegar, red pepper flakes, and olive oil for chimichurri sauce. Grill salmon 4-5 minutes per side. Spoon chimichurri generously over the finished fish. The herbaceous sauce cuts through the richness.

• Calories: 400 | Protein: 40g | Cook time: 12 min

Pan-Seared Salmon Recipes

7. Crispy Skin Pan-Seared Salmon

Pat salmon very dry. Season the flesh side only. Heat oil in a stainless steel or cast iron pan over medium-high heat until shimmering. Place salmon skin-side down and press gently for 30 seconds. Cook 4-5 minutes until the skin is crispy, then flip and cook 2-3 minutes more. The skin should shatter like a chip.

• Calories: 370 | Protein: 40g | Cook time: 10 min

8. Maple Dijon Pan-Seared Salmon

Sear salmon skin-side down for 4 minutes. Flip and brush with a mixture of maple syrup, Dijon mustard, and a pinch of cayenne. Cook 3 more minutes, spooning the pan sauce over the fish. The sweet-spicy glaze is addictive.

• Calories: 400 | Protein: 40g | Cook time: 10 min

9. Blackened Salmon

Mix paprika, garlic powder, onion powder, cayenne, thyme, and oregano. Press the spice blend firmly onto the flesh side of the salmon. Sear in a smoking hot cast iron pan with butter, 3-4 minutes per side. The spice crust becomes dark and intensely flavorful.

• Calories: 380 | Protein: 42g | Cook time: 10 min

Air Fryer Salmon Recipes

10. Air Fryer Salmon with Lemon

Season salmon with olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Place in the air fryer basket skin-side down. Cook at 400 degrees F for 7-9 minutes. No flipping needed. The air fryer produces a perfectly cooked fillet with slightly crispy edges.

• Calories: 360 | Protein: 40g | Cook time: 9 min

11. Air Fryer Everything Bagel Salmon

Brush salmon with a thin layer of mayo (this helps the topping stick). Sprinkle everything bagel seasoning generously over the top. Air fry at 390 degrees F for 8-10 minutes. The topping gets toasty and crunchy. Serve with cream cheese sauce.

• Calories: 400 | Protein: 42g | Cook time: 10 min

Foil Packet Salmon Recipes

12. Garlic Butter Foil Packet Salmon

Place salmon on a large piece of foil. Top with pats of butter, sliced garlic, lemon slices, and asparagus spears. Season with salt, pepper, and Italian herbs. Seal the foil packet tightly. Bake at 400 degrees F for 15-18 minutes. The salmon steams in its own juices.

• Calories: 410 | Protein: 42g | Cook time: 18 min

13. Mediterranean Foil Packet Salmon

Place salmon on foil with cherry tomatoes, sliced red onion, kalamata olives, capers, and artichoke hearts. Drizzle with olive oil, lemon juice, and dried oregano. Seal and bake at 400 degrees F for 18-20 minutes. A complete meal in one packet.

• Calories: 420 | Protein: 42g | Cook time: 20 min

14. Miso Ginger Foil Packet Salmon

Whisk together white miso paste, rice vinegar, sesame oil, grated ginger, and a touch of honey. Spread over salmon. Add bok choy and sliced mushrooms to the foil packet. Seal and bake at 400 degrees F for 15-18 minutes. Umami-rich and deeply satisfying.

• Calories: 390 | Protein: 42g | Cook time: 18 min

15. Cajun Salmon with Corn and Potatoes

Season salmon with Cajun spice blend. Place on foil with sliced baby potatoes (par-cooked 5 minutes), corn on the cob pieces, and andouille sausage slices. Drizzle with olive oil. Seal and bake at 425 degrees F for 20-25 minutes. A Southern-inspired feast.

• Calories: 520 | Protein: 46g | Cook time: 25 min

Salmon Recipe Comparison Table

Salmon Meal Prep Guide

Salmon meal preps better than most people think. The key is not overcooking it on the initial cook, because it will get a bit more heat when you reheat.

Best meal prep methods:

• Baked salmon bowls: Cook salmon to 120 degrees F (slightly under). It finishes cooking when reheated. Pair with rice, roasted vegetables, and a sauce stored separately.
• Salmon salad: Flake cooked salmon and mix with Greek yogurt, Dijon mustard, diced celery, lemon, dill, and capers. Eat cold on crackers, in a wrap, or over greens.
• Salmon fried rice: Flake leftover salmon into fried rice with vegetables, eggs, soy sauce, and sesame oil. This actually improves as the flavors meld.

Storage:

• Cooked salmon lasts 3-4 days refrigerated
• Store sauce and dressing separately to prevent sogginess
• Reheat at 50% microwave power with a splash of water, or eat cold in salads
• Salmon freezes well for up to 2 months (wrap tightly to prevent freezer burn)

Planning your salmon meals for the week means you only need to buy one or two large fillets and portion them out. An app like Mealift can help you build a meal plan around your salmon, calculate the macros for each meal, and generate a grocery list so you know exactly how much to buy.

Frequently Asked Questions

How long do you bake salmon at 400 degrees F?

Bake salmon at 400 degrees F for 12-15 minutes for a standard 6 oz fillet that is about 1 inch thick. Thinner fillets (under 1 inch) may need only 10-12 minutes. Check doneness by inserting an instant-read thermometer into the thickest part -- 125-130 degrees F for medium, 145 degrees F for well done.

Should you eat salmon skin?

Yes, salmon skin is edible, nutritious, and delicious when cooked properly. It contains additional omega-3 fatty acids and is a good source of protein. Pan-searing or grilling with the skin side down until crispy makes it taste like a savory chip. The key is getting the skin very dry before cooking.

Is farmed or wild salmon better?

Both are nutritious choices. Wild salmon (especially sockeye and king) tends to have a deeper flavor, more omega-3s per calorie, and a firmer texture. Farmed Atlantic salmon is more widely available, more affordable, fattier (which makes it more forgiving to cook), and has a milder flavor. Choose wild when budget allows; farmed is still an excellent protein source.

Can you cook salmon from frozen?

Yes. Baking and foil packet methods work best for frozen salmon. Rinse under cold water to remove ice crystals, pat dry, season, and add about 50% more cook time. Bake at 400 degrees F for 20-25 minutes instead of the usual 12-15. The results are surprisingly good.

How many times a week should you eat salmon?

Most health organizations recommend 2-3 servings of fatty fish per week. This provides adequate omega-3 fatty acids for heart and brain health. There are no significant concerns about mercury with salmon -- it is a low-mercury fish, unlike tuna or swordfish.

What goes well with salmon?

The most popular salmon pairings are roasted asparagus, steamed broccoli, rice (white, brown, or cauliflower), roasted sweet potatoes, quinoa, green salads, and sauteed spinach. For sauces, try lemon butter, teriyaki, chimichurri, dill cream, or honey garlic.

How do you keep salmon from sticking to the pan?

Three tips: (1) Pat the salmon very dry with paper towels. (2) Heat the oil in the pan until it shimmers before adding the fish. (3) Do not move the salmon for the first 3-4 minutes -- it will release naturally once a crust forms. Using a stainless steel or well-seasoned cast iron pan also helps.