Salmon is one of the most popular seafood options at Whole Foods Market. The grocery store sells fresh salmon fillets that just require quick and easy cooking With a few simple preparation tips, you can make Whole Foods salmon that’s moist, flaky and full of flavor
This article provides step-by-step instructions for cooking Whole Foods prepared salmon fillets. You’ll learn how to choose the right cut, add flavor with rubs and marinades, master cooking methods like baking, grilling and sautéing, and more. Let’s get started!
Selecting Salmon at Whole Foods
Whole Foods sells a variety of fresh salmon options. Here’s what to look for:
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Cut Whole fillets, portions, and steaks are all easy to cook. Opt for skinless if desired
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Species: Popular choices like Atlantic and wild-caught Pacific salmon.
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Color: Look for bright orange-red flesh as an indicator of freshness.
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Smell: Fresh salmon has a mild, neutral scent. Avoid fishy odors.
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Texture: Salmon flesh should be firm and spring back when touched gently.
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Shelf Life: Plan to cook fresh salmon within 2 days of purchasing.
Preparing Salmon for Cooking
Before cooking up your Whole Foods salmon, follow these tips:
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Rinse: Run fillets under cold water and pat dry with paper towels.
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Portion: Cut large fillets into individual 4-6 oz servings.
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Marinate: For extra flavor, marinate 6-8 hours in oil, citrus, herbs, etc.
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Rub: Coat with spice rubs just before cooking.
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Bring to temp: Take chilled salmon out of fridge 30 minutes before cooking.
Pro tip: Lightly oil the salmon before seasoning to help flavors stick.
How to Bake Salmon from Whole Foods
Baking is a low-fuss way to cook salmon to tender, flaky perfection.
You’ll need:
- 4-6 oz salmon fillets
- Nonstick spray or oil
- Seasonings of choice
- Baking sheet
Instructions:
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Heat oven to 400°F. Line baking sheet with parchment paper or foil.
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Pat salmon dry and lightly coat with oil. Season as desired.
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Place fillets skin-side down on prepared baking sheet.
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Bake 10-12 minutes until salmon is opaque and flakes easily.
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Broil 2-3 minutes for crispy skin if desired.
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Serve salmon warm or chilled over greens, grains, etc.
Grilling Tips for Whole Foods Salmon
The high heat of the grill adds delicious charred flavor. Follow these tips for grilling success:
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Oil grill grates to prevent sticking.
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Use skin-on fillets. Skin protects delicate flesh.
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Grill fillets skin-side down first.
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Resist flipping too soon. Wait until release naturally.
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Move to cooler area of grill if flaring up.
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Check doneness early and often. Salmon overcooks quickly.
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Get those grill marks! Rotate fillets 45 degrees halfway through.
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Brush with glaze or oil to keep moist.
Sautéing Whole Foods Salmon
Sautéing cooks salmon quickly over high heat. Try these steps:
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Pat fillets dry thoroughly so pan browns vs steams.
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Use a heavy skillet or nonstick pan.
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Get pan and oil very hot before adding fillets.
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Cook skin-side down first until crispy.
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Flip gently halfway through. Cook until opaque in center.
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Baste with herb butter or olive oil as it cooks.
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Resist urge to move around. Let it sear.
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Saute skinless fillets gently since they are delicate.
Roasting Salmon in the Oven
Roasting concentrates flavor and keeps salmon extra moist.
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Heat oven to 450°F. Line a pan with parchment.
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Place fillets skin-side down. Brush with oil or rub with spices.
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Roast 10-12 minutes until opaque throughout.
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Add lemon slices, fresh herbs, diced onion, etc to pan.
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Baste salmon with pan juices halfway through roasting.
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Broil 2-3 minutes at the end for crispy skin.
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Roast veggies or potatoes alongside for easy meal!
Poaching Method for Delicate Salmon
Poaching gently cooks salmon in hot liquid like broth or wine.
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Season poaching liquid with aromatics like lemon, herbs, garlic, etc.
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Bring liquid to a bare simmer – small bubbles should just break surface.
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Lower heat. Gently add fillets and poach until opaque, 5-7 minutes.
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Take care not to overcook. Salmon will continue cooking off heat.
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Chill poached salmon in liquid overnight for extra moist results.
Quick Salmon Tips and Tricks
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Let salmon rest 5 minutes after cooking – it will stay juicier when cut.
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Add fresh herbs, citrus, or compote on top for bonus flavor.
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Cook extra to use in salads, sandwiches, pasta, etc throughout the week.
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Pair with antioxidant-rich green veggies like kale or Brussels sprouts.
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Salmon freezes well for up to 3 months wrapped tightly. Defrost overnight in fridge before using.
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Undercook slightly, then flake onto greens or grains to finish cooking.
Master Salmon with Ease
With these handy tips for choosing, prepping and cooking Whole Foods salmon fillets, you can make perfectly done salmon any night of the week.
Salmon is packed with omega-3 fatty acids and protein to boost heart health and keep you satisfied. Feel free to customize recipes with your favorite seasonings and sides for easy, delicious dinners the whole family will love.
Indian-Spiced Salmon with Lentils
Indian spices bring warmth and depth of flavor to salmon in this easy midweek meal.
Deeply colored and richly flavored sockeye salmon is an excellent match for a sweet-tart mango relish.
A bright mixture of strawberries, kiwi and cucumber pairs nicely with the rich flavor of salmon.
This scrumptious chowder is one of the most satisfying ways we know to get your omega-3s.
We took the classic tastes and textures of Beef Wellington and turned them into a classy meal for salmon.
Give salmon a brown sugar and coriander rub and a quick smoke over low heat for delicious results.
Wild salmon makes this a flavorful meal that the whole family will enjoy. Plus, its ready in less than 25 minutes.
This flavorful meal features some of our favorite wholesome ingredients: seaweed, salmon and whole grain brown rice.
This bright, fully cooked ceviche is made with poached salmon, but you could also use grilled salmon that you want to use up.
These Dijon mustard-spiked salmon cakes are a great light dinner with a big green salad.
This super-speedy meal is as delicious as it is healthful. It’s terrific paired with quinoa.
This recipe is a superb showcase for rich salmon and tangy crème fraîche.
This salmon dish is a show-stopper. It keeps the fish juicy by putting pesto on one side and leaving the skin on the other.
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It’s easy to bake salmon with simple seasonings, grill salmon with a smoky char, or pan-seared salmon with crispy skin. There are so many ways to enjoy this flavorful fish. Have a look at our recipes, and then go to our Seafood section to get some of our wild-caught salmon that has been responsibly farmed.
Easy Cooking: Surefire Salmon | Quick & Simple | Whole Foods Market
FAQ
How do you cook Whole Foods fish?
How long to cook precooked salmon?
How do you cook a whole salmon?
Baking a whole salmon is incredibly easy. The brine is optional but will keep the fish very moist and tender. The brine also seasons the fish thoroughly and prevents that white albumin that seeps out of the salmon as it cooks. Combine the sugar, salt, and 3 to 4 cups of water in a saucepan.
What are the benefits of smoked salmon over raw salmon?
It actually has the same characteristics as raw salmon, being relatively low in calories, it is an excellent source of protein, good fat and several vitamins and minerals. The smoking process just adds an aroma.
How do you serve whole baked salmon?
How to serve whole baked salmon: Peel the skin off and remove the spine (see notes below, step-by-step photos and the recipe at the bottom). Season with salt and pepper and serve the salmon on a platter. After the salmon has baked, removing the skin and bones is a very simple process.
What is a whole baked salmon filet?
A Whole Baked Salmon Filet is a great way to feed the crowd! It’s a much healthier dinner option and it’s a truly delicious one, too. This baked salmon is flaky, tender and just prefect with the most complimentary flavors of garlic, herbs, lemon, and finished with salty capers. It is a super easy and fast dinner that’s sure to impress your guests!