How to Cook Salmon in a Cast Iron Skillet

There are few forkfuls as satisfying as a bite of expertly seared salmon: Your fork shatters the salty, crispy skin, then slides through the buttery, rosy flesh. It’s the ultimate duality of textures, and you need only one tool—a cast-iron skillet—and a few simple tricks to achieve it. This article will teach you everything you need to know about cooking salmon in cast iron.

Can you cook fish in cast iron?

Absolutely. Cast iron is hands-down the best skillet material for cooking salmon? Why? Because cast iron outperforms all other materials when it comes to heat retention—that is, the metal’s ability to store and maintain the heat generated by a stovetop burner or oven. Once you get a cast iron skillet hot, it stays hot, which helps apply an even sear to salmon and other proteins. This isn’t the case with other skillet materials. When you add a piece of fish to a stainless steel or aluminum skillet, for example, it lowers the pan’s surface temperature, which results in an oven sear and can cause the fish to stick, especially when cooking it skin side down.

Are cast iron skillets non-stick?

Yes. A well-seasoned cast iron skillet is as naturally non-stick as any pan that’s been treated with a chemical-based non-stick coating, and cast iron cookware is far more durable—its nonstick seasoning actually improves with use and age.

What type of salmon is best?

You’ll likely encounter several types of salmon at the fish market or grocery store, and what species you choose to cook should depend mostly on what you like to eat. Do you want a rich, flavorful fish, or one that’s leaner and more mild in flavor? It’s also important to decide if you want a wild-caught or farm-raised salmon, and the nutritional and environmental implications of each. Farmed salmon tends to be higher in fat (as well as omega-3 and omega-6 fatty acids), while wild-caught salmon is leaner with a more pronounced flavor. Both practices can be sustainable, and both can be detrimental to the environment. To learn more about sustainable salmon practices, we highly recommend visiting SeafoodWatch.org, which will help you make the most responsible selection.

Most of the salmon sold in the United States comes from either the Pacific or Atlantic ocean. Pacific salmon is typically caught wild, and common varieties sold fresh are King (or Chinook), Sockeye (or red), and Coho (or silver). King salmon is rich, fatty and flavorful, and often the most desirable variety among chefs (and is priced accordingly). Sockeye salmon has a bright-red color and leaner flesh, with a flavor similar to King (though it costs far less). Coho salmon is medium-fatty with a mild flavor.

Atlantic salmon is always farmed, so the flavor, color, and quality can vary depending on how it was raised. If you’re buying Atlantic salmon, it’s best to source it from a trusted fishmonger who can tell you more about its origin.

Cooking salmon in the oven

Instead of cooking salmon fillets on the stovetop, you can also begin the process at the stove and finish it in the oven. Preheat the oven to 400°F, and follow our recipe through Step 2, then transfer the skillet to the oven until the fish is just cooked through, 8 to 10 minutes.

In addition, you can cook the salmon, start to finish, in the oven broiling it. Preheat the broiler to high and position a rack 4 to 6 inches below the heating element. Lightly brush a cast iron skillet with oil, and place the seasoned salmon fillets, skin-side down, inside. Broil the salmon until the top is nicely browned, 3 to 6 minutes (depending on how your desired level of doneness).

What should I serve with salmon?

One of the best things about salmon is its versatility; it goes with both starchy and vegetable sides, and pairs well with the flavors of most cuisine types. Some of our suggested sides for cast iron-seared salmon are:

Starchy sides: steamed rice or rice pilaf, mashed, roasted, or gratin potatoes, couscous, risotto, orzo, farro.

Beans and legumes: braised beans or chickpeas, lentil salad.

Vegetables: roasted carrots, squash, or Brussels sprouts; blistered green beans; braised cabbage or kale; sauteed zucchini, spinach, or kale; grilled asparagus.