Air fryer salmon: an easy recipe, 3 flavors, and how to tell when it’s done

The short answer: to make air fryer salmon, brush 5-ounce fillets with oil and seasoning, lay them skin-side down in an air fryer heated to 390°F, and cook until the thickest part reads 145°F, the FDA’s safe temperature. University of Illinois Extension’s recipe takes 10 to 13 minutes. Each fillet gives about 29 to 32g of protein.

This page is about the method. For mercury, wild versus farmed and how often to eat it, see is salmon healthy?

How do you make air fryer salmon?

You make air fryer salmon by seasoning dry fillets, cooking them in one uncrowded layer, and checking the temperature before you take them out.

Lemon-garlic air fryer salmon. Serves 4.

• 4 skin-on salmon fillets, about 5 oz (142g) each
• 1 tbsp olive oil
• 1 tbsp lemon juice, plus lemon wedges to serve
• 2 garlic cloves, finely grated
• ½ tsp smoked paprika
• ¼ tsp salt and some black pepper

1. Heat the air fryer to 390°F.
2. Pat the fillets dry with a paper towel. Mix the oil, lemon juice, garlic, paprika, salt and pepper, and brush it over the flesh.
3. Lay the fillets skin-side down in a single layer, with space between them. Cook in two batches if your basket is small.
4. Start checking at 10 minutes. The salmon is done when the thickest part reads 145°F on a food thermometer.
5. Serve with the lemon wedges. Wash your hands, the brush and anything that touched the raw fish.

Per serving, with farmed Atlantic salmon: about 29g of protein, 2.8g of omega-3 (EPA and DHA), 22g of fat and 230mg of sodium. We worked these out from USDA FoodData Central, using raw weights.

What temperature and how long do you air fry salmon?

Air fry salmon at about 390°F until it reaches 145°F inside. University of Illinois Extension’s tested recipe cooks two 5-ounce fillets at 390°F for 10 to 13 minutes.

Your time may differ. The USDA says most foods take 5 to 25 minutes in an air fryer at 350°F to 400°F, and each model cooks differently because of its size and power. A thick center-cut fillet needs longer than a thin tail piece. Overcrowding the basket stops hot air circulating and can leave food undercooked, the USDA adds. So let the thermometer decide when it’s done.

How do you tell when salmon is done?

Salmon is done when the thickest part reaches 145°F on a food thermometer. That’s the safe minimum for fish set by the FDA and the USDA.

If you don’t have a thermometer, the FDA says fish is done when the flesh is opaque and separates easily with a fork. Press a fork into the thickest part and twist gently. University of Alaska Fairbanks Extension adds a visual check: raw salmon looks translucent, and cooked salmon turns opaque while still looking moist. If it looks dry or starts to shrink, it’s overdone. Fish keeps cooking for a moment after it leaves the heat, so serve it right away.

What seasoning is good for air fryer salmon?

Salmon suits sweet, smoky and savory flavors. Swap these into step 2 of the main recipe. Amounts are for 4 fillets.

• Honey-soy-ginger: 1 tbsp low-sodium soy sauce, 2 tsp honey, 1 tsp grated ginger and 2 grated garlic cloves, with the oil. Skip the salt, since the soy sauce brings it.
• Smoky chili-lime: 1 tbsp lime juice in place of the lemon, 1 tsp ground cumin, 1 tsp smoked paprika, a pinch of cayenne and ¼ tsp salt.
• Sesame crust: keep the lemon and salt, skip the paprika, and press 1 tbsp sesame seeds, ½ tsp garlic powder and ½ tsp onion powder onto the oiled tops.

Each version comes to about 29g of protein and 230mg of sodium per serving, by our USDA math.

Can you air fry salmon from frozen?

Yes, you can cook salmon from frozen, and it will take longer. Penn State Extension, citing the USDA, lists cooking as one of four safe ways to thaw fish, along with the fridge, cold running water and the microwave. Never thaw fish on the counter. University of Alaska Fairbanks Extension says unthawed fish takes about twice as long to bake as thawed fish, so expect a longer cook in the air fryer too. Pat it dry and cook it to 145°F.

For the most even result, thaw it in the fridge overnight, the FDA’s preferred method. For speed, seal it in a plastic bag and submerge it in cold water. When buying frozen salmon, the FDA says to pick packages that are solid, not bent, with no ice crystals or torn edges.

Times are from the FDA’s storage chart. Refrigerate leftovers within 2 hours.

Is air fryer salmon healthy?

Yes. Air fryer salmon is a high-protein, omega-3-rich dinner that needs only a tablespoon of oil for four fillets. The USDA describes air fryers as countertop convection ovens that crisp food with hot air instead of cooking it in oil. How much omega-3 you get depends on the type of salmon:

Source: USDA FoodData Central, fish only. Our list of foods high in omega-3 shows how salmon compares with other fish and seeds.

What to serve with salmon for a full meal?

Serve salmon with vegetables on half the plate and a whole grain on a quarter, the shape Harvard’s Healthy Eating Plate recommends, with the fish as the protein quarter. Harvard notes that potatoes don’t count as vegetables on the plate. Here’s what some easy sides add, from USDA data:

Salmon with quinoa and broccoli comes to about 41g of protein and 9g of fiber. Roast the vegetables in the oven while the fish cooks, or air fry them first and keep them warm. For a one-tray version, try our sheet-pan salmon with greens and white beans. On other nights, rotate in our healthy chicken breast recipes.

Your next step

Buy a 4-pack of fillets and a food thermometer, and make the lemon-garlic version this week. Next time, try a new flavor. For four weeks of high-protein dinners with grocery lists, see The Menopause Meal Plan.

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Quick questions

Should salmon skin be up or down in the air fryer?

Cook salmon skin-side down in the air fryer. University of Illinois Extension’s air fryer salmon recipe lays the fillets skin-side down on a lightly oiled tray, rubs oil on each one and seasons only the top. Leave space between fillets, and check the thickest part for 145°F before you take them out.

How long is cooked salmon good for in the fridge?

Cooked salmon is good for 3 to 4 days in the fridge, according to the FDA’s storage chart. Refrigerate it within 2 hours of cooking. For longer storage, freeze it and use it within 4 to 6 months for the best quality. Leftover salmon is good cold on salads, or flaked into a grain bowl.

Should salmon be pink in the middle?

Salmon shouldn’t look translucent in the middle. Cooked salmon turns opaque but still looks moist, University of Alaska Fairbanks Extension says, and the FDA says the flesh should separate easily with a fork. The surest check is a food thermometer reading of 145°F in the thickest part, the FDA’s safe temperature for fish.

How long does raw salmon last in the fridge?

Raw salmon lasts 1 to 2 days in the fridge at 40°F or below, according to the FDA. If you won’t cook it within 2 days of buying it, wrap it tightly and freeze it. For the best quality, use frozen raw salmon within 2 to 3 months, though frozen fish stays safe for longer.

How much protein is in a salmon fillet?

A 5-ounce raw salmon fillet has about 29 to 32g of protein, depending on the type, USDA data shows. Farmed Atlantic and pink salmon have about 29g, and wild coho and sockeye about 31 to 32g. Farmed Atlantic has the most omega-3, about 2.8g of EPA and DHA per fillet.

What temperature should salmon be cooked to?

Salmon should be cooked to an internal temperature of 145°F (62.8°C), the safe minimum for fish set by the FDA and the USDA. Measure it in the thickest part of the fillet with a food thermometer. If you don’t have one, cook it until the flesh is opaque and flakes easily with a fork.

This article is general information, not medical advice. Nutrition figures are estimates calculated from USDA data and will vary by salmon type and portion size. If you’re pregnant, have a weakened immune system or follow a special diet, ask your doctor or a registered dietitian about fish choices and portions.

Sources

• University of Illinois Extension. Air Fried Salmon
• USDA Food Safety and Inspection Service. Air Fryers and Food Safety
• US Food and Drug Administration. Selecting and Serving Fresh and Frozen Seafood Safely
• US Food and Drug Administration. Safe Food Handling
• USDA Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart
• US Food and Drug Administration. Refrigerator and Freezer Storage Chart
• University of Alaska Fairbanks Cooperative Extension Service. How to Cook Alaska Fish
• Penn State Extension. Safely Preserve Your Fresh Catch
• Harvard T.H. Chan School of Public Health. Healthy Eating Plate
• USDA Agricultural Research Service. FoodData Central, SR Legacy