Salmon roasted with salt and pepper

How to Cook The Perfect (Wild) Salmon

Story behind the recipe

I have always loved salmon, but our local Wegman’s took it to a whole new level when they introduced their wild caught salmon. Either I haven’t noticed it before, or I never tasted salmon that good. I am now spoiled with it and can’t go back to the farmed kind. Wild salmon is also healthier, containing far more vitamins and minerals and a much better fatty acid ratio that promotes decreased inflammation. To be fair, it’s more expensive, but it’s also not an everyday dish. I love treating myself to it from time to time and it is always so special, flavorful, and so easy to cook! 

To go straight to the steps on “How to Cook The Perfect (Wild) Salmon, click here.

If you are not familiar with Wegman’s, it’s a supermarket chain here on the East Coast with a cult like following. Before one opened around here, I was always so confused to hear people talk about it with faces that looked like a heart-eyed emoji. And now? I am a fan! It is always so fresh, so good, so reasonably priced – I could go on and on. One of the main reasons I love Wegman’s so much is their knowledgeable fish and meat mongers. It is thanks to them I have discovered and fell in love with this amazing kind of fish.

Notes about the recipe

This method of cooking salmon is specific to wild caught sockeye salmon. If you see it next to the farmed kind on a seafood display, you are likely to notice the difference in color, texture, price, and overall look. All these differences contribute to the way it should be cooked. It took me a few times to get it right, but it is now my tried and true recipe.

Most of the recipes that utilize quick stove top cooking use a combination of butter and olive oil. It is without a doubt, a great way to achieve a perfect sear! You can also use ghee, which is a clarified butter, or avocado oil. Avocado oil has a very high smoking point, but it can leave a very light green hue on your food. I dislike it for that reason, and for the fact that its flavor is so strong. I am sure it has its uses, but this recipe isn’t the best one.

 Can’t get enough of salmon? Here is my other recipe for a Smoked Salmon Appetizer.

How do you cook wild salmon? Let me know in the comment section. If you have any questions or feedback on this or any other of my recipes, you can find me on Instagram (@babushkacooking), Facebook (Babushka Cooking), or e-mail me at

From Kitchen, with Love –


How To Cook Wild Salmon

Total Time 15 minutes
Servings 2


  • 1 Tb olive oil
  • 1 Tb butter
  • 2 6 oz pieces of wild salmon Coho, Sockeye, or King
  • salt
  • freshly ground black pepper


  • Wild salmon is thinner than farmed salmon. It takes a few minutes cooking on each side for it to become flaky, moist, and delicious. If you want to be safe, the FDA suggests to cook salmon until 145F. To get it there, preheat the oven on High Broil and finish it off there.
  • Preheat the olive oil and butter in a pan big enough to fit both pieces of salmon.
  • Season salmon with salt and pepper on the skin side. If you are going to discard the skin, skip this step.
  • Once the butter starts browning, add the salmon skin side down and cook for 4 minutes.
  • While the skin side cooks, season the other side (top) with salt and freshly ground black pepper.
  • When 4 minutes are up, carefully flip the salmon over and remove the skin with a spatula or fork. It comes off very easy when cooked.
  • Cook the other side for 4 minutes, basting with accumulated juices mixed with butter and olive oil.
  • If you want it cooked to the FDA recommended temperature of 145F, place it in the preheated oven and broil on high for 10 minutes.
  • Serve immideately and enjoy!


I prefer to take the skin off salmon after cooking it. It comes off a lot easier that way. If you are serving a salad with the salmon, it makes a great, crunchy topping. Or – you can do what I do and snack on it while salmon cooks 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *