For healthy-eaters wishing to — sometimes — indulge in a crispy piece of fried salmon, we have just the things for you. Our collection of healthy fried salmon recipes will allow you to enjoy delicious fish dishes guilt-free.
Is Fried Salmon Healthy?
Salmon itself is full of goodness, and is one of the best sources of omega-3 fatty acids, which can help lower the risk of heart disease. It is also rich in other nutrients such as protein, vitamins, and minerals, all of which play a vital role in the body’s functions.
It all comes down to how it's made.
Fried food, especially deep-fried food, is considered unhealthy. The cooking process involves increased levels of saturated fat that may lead to various health problems.
In today’s article, we are exploring healthier ways to fry, and will provide you with some tips and tricks to make that easier. We hope this will allow you to enjoy fried salmon more healthily.
1. Differences Between Baked and Fried Salmon
Cooking time and texture of the cooked salmon are two noticeable differences between baked and fried salmon.
If you happen to have more time on your hands, you can go for a slow-cooked salmon dish. Baked salmon, depending on the thickness of the filet, needs around 20-30 minutes to cook through. After spending some quality time in the oven, your salmon will come out moist and fork-tender. Oven-baking requires little or no added oil, so it’s usually deemed the healthier option if you’re watching your weight.
Pan-frying is the quicker cooking method. In less than 15 minutes of prepping and cooking, a perfectly crispy piece of salmon can be yours to enjoy. For those who worry about additional fat and calories from the added oil, you can opt for air-fried salmon, which requires significantly less fat.
2. What Is the Best Oil for Frying Salmon?
Our chefs recommend using oil with a high smoke point and neutral flavor for frying all fish, not just salmon. The higher smoke point helps sustain the cooking temperature, allowing the fish to be cooked properly, while the neutral flavor means the taste is not affected. Some great suggestions are sunflower seed oil, canola oil, and safflower oil.
Best Fried Salmon Recipes
Let’s check out our top-recommended fried salmon recipes, shall we?
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Salmon Croquette Recipe
Requiring just 20 minutes prep time, these Salmon Croquettes are our go-to choice for a quick high-protein meal. The best part is you can enjoy these with buns to make fancy burgers, or bread for a unique sandwich. Don’t skip the sour cream and garlic sauce for a much-needed flavor kick.
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Honey Garlic Salmon Recipe
Two opposing flavors reconcile to form a magical dining experience in this Honey Garlic Salmon recipe. So sit down, dig in, and prepare yourself for an assault of heavenly flavors. While treading the spectrum of sweet to sour, this dish will take your taste buds for an exciting joy ride you’ll appreciate.
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Salmon Teriyaki Recipe
Salmon Teriyaki is distinctly umami and true to Japanese flavors. It’s an excellent way to put a spin on your menu and impress the family with diverse Asian flavors. Finally, a bowl of steamed rice goes well with teriyaki aromas like red on a rose, so you’d be amiss to leave it out!
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Salmon Meuniere Recipe
For those days when you’re too tied up to spend more than 25 minutes in the kitchen, this Salmon Meuniere will come to the rescue. It’s inspired by “a miller’s wife” theme, hence the scrumptious flour coating. Keep it simple with some cooked baby potatoes on the side and you’re all set for a hearty meal.
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Pan Fried Salmon Recipe
There are a few reasons why this Pan Fried Salmon is a dream come true. First, there’s no pile of dirty pots after cooking this dish — only one pan. Second, you’ll spend just 15 minutes preparing it from start to finish. And third, it tastes like a delicious dream you won’t forget.
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Crispy-Skin Salmon Recipe
If you’re on seafood duty, this Crispy-Skin Salmon is sure to be a crowd-pleaser. Apart from the crispy, melt-in-your-mouth skin, you’ll get buttery, black pepper-seared filets that’ll be the star of any get-together. Plus, you’ll get to walk away with another excellent searing technique under your belt that you can adapt to several recipes. Truly a win-win.
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Honey Soy Salmon Recipe
Honey Soy Salmon fuses together sweet and salty elements for an incredibly moist and savory dish. Hosting a gathering? This is the perfect meal. If your guests are not sold on the lustrous soy sauce glaze, the irresistible umami flavors are sure to win them over. They’ll soon be asking for seconds!
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Pan Seared Salmon Recipe
This Pan Seared Salmon is ideal for a tough crowd. Anyone who bites into one of these golden-brown, juicy filets will instantly mellow. The simplicity of charred fish in butter and garlic creates a pleasant experience, while healthful omega-3’s will fatten you into satisfaction, and the abundant protein will add muscle to any smile.
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Salmon Alfredo Recipe
It’s hard to imagine a more convenient meal than this Salmon Alfredo. It includes a simple, 1-minute broth that’s essential to combining the pasta and salmon, transforming it from basic to elegant. The result is a dish classy enough for special gatherings yet simple enough for a random lunch or dinner.
Get the recipe.How Do You Fry Salmon Filets?
- Use a skillet
Perfect pan-fried salmon starts with a high-quality center-cut filet, about 1 inch thick. If your fish is fresh out of the fridge, let it sit at room temperature for at least 10 minutes before cooking. After being chilled and seasoned, your salmon is ready to be fried. For the ultimate crispy outer layer, place your salmon skin-down on a non-stick pan for 5 minutes before flipping to the other side. Cook for another 5 minutes, or to your preferred doneness.
- Use an air fryer
If you are searching for a healthier option to enjoy fried salmon, air-frying is the way to go. This method uses significantly less oil but the fish still come out perfectly each time. Preheat the air fryer to 400 °F before starting the cooking process.
Frying salmon shouldn’t make you uncomfortable. It’s an opportunity for you to have fun while cooking. With our trusted recipes, we hope to help you enjoy fried salmon in the healthiest possible way.
A writer and entrepreneur, Luna’s day doesn’t start at the computer keyboard, but in the kitchen.
Half of her working hours are spent on mixing ingredients for her recipes. The other half involve working with the tech team to research and test the tools and appliances that promise to make kitchen work effortless and mess-free. From a kitchen knife or water filter to the Instant Pot, if it can help save time and effort for the home cook, Luna and her team are on it.
Luna’s extracurricular pastimes include camping, travel, and photography.