Regal Salmon is ready to eat when the flesh turns opaque. It is quite safe to serve salmon rare and it can also be eaten raw*. Salmon cooks very quickly and should flake easily when tested with a fork.

*Pregnant women should avoid eating chilled pre-cooked seafood products (unless eaten hot) and uncooked seafood.
Please note - ensure that you are cooking with Regal Marlborough King Salmon – if you have Atlantic salmon, the cooking techniques are different.

Important things to remember:

  • Regal Salmon is ready to eat when the flesh turns opaque. Perfectly cooked salmon is succulent and tender and has a faint trace of translucent pink.
  • It is quite safe to serve salmon rare and it can also be eaten raw, however pregnant women or the very young or very old should avoid eating chilled pre-cooked seafood products (unless eaten hot) and uncooked seafood.

Great tips to prepare Regal Salmon for cooking:

  • Allow each portion size of Regal Salmon to ‘come to temperature’ before cooking. This simply means removing the pieces from the refrigerator for at least 10-20 minutes (depending on size) before cooking. Reducing the chill of the fish prevents the white protein from seeping out of the flesh when cooked.
  • Wash and pat dry the surface of the fish and skin with clean absorbent kitchen paper.
  • With Regal Salmon Fresh Cuts all the bones have been removed for you. For larger fillet pieces it pays to check for small white bones and remove with a clean pair of tweezers. Hold the flesh firmly as the bones can be tough to start, then a good tug takes them out cleanly.
  • When marinating salmon pieces – pour the marinade mix into a large zip lock plastic bag. Place the fish pieces in, close tightly and turn several times to coat well with the marinade. Salmon absorbs other flavours easily, so no need for long marinating times.

Perfecting cooked Regal Salmon:

  • For perfect cooking times measure the whole fish at its thickest part and cook it for 10 minutes per 2cm thickness (approximately 45 minutes for an average 2kg fish). Or follow the cooking times listed below.
  • Salmon cooks very quickly and should flake easily when tested with a fork. Other ways to check are to pull at the wing (if cooking a whole fish), which will come away easily. Or using a cooking thermometer. Perfectly cooked salmon will have the internal temperature of between 61 and 63°C. Always insert the thermometer at the thickest part of the flesh.
  • Remember salmon will keep cooking with the residual heat of cooking, so take the fish off the heat promptly to avoid overcooking.
  • Always allow for some resting time. Leave the cooked pieces on a warm plate, covered for 2-5 minutes, depending on the thickness of the fish.
  • It always pays to have your vegetables, accompaniments, sauces and dressings all ready and prepped before starting to cook salmon, because it never takes that long to cook.

Keeping it clean and safe

  1. Always keep Regal Salmon refrigerated until a few minutes before cooking.
  2. Use a clean chopping board or tray when preparing the fish.
  3. Use clean sharp knives when cutting or filleting any fish for best results.

Oven baking or roasting

Oven baking is a clean and efficient way to cook Regal Salmon portions quickly. No mess no fuss, and the rest of the meal can be quickly prepared while the fish is in the oven.

  1. Preheat the oven to 180°C/350°F. Use fan bake where possible, for even cooking.
  2. Place the oven rack in the middle of the oven for circulating heat.
  3. Line a baking tray (or shallow dish) with tin foil or baking paper. Lightly grease the surface of foil if using.
  4. Brush Regal Salmon portions with a marinade or a simple mixture of lemon juice, olive oil, and season to taste with salt and freshly ground black pepper.
  5. Arrange Regal Salmon portions on the baking tray skin side down. For crispy skin turn the pieces over half way through cooking.
  6. Place tray in oven and leave to cook for times below.
Salmon Weight Cooking time
Fillet, whole side 1.5kg – 2kg 20 - 25 minutes
Portion 120g -150g 8 - 10 minutes
Fresh Cuts Loins 4 pieces per 250g pack = approx. 80g per piece 6 - 7 minutes
Fresh Cuts Stir Fry 275g pack 4 - 5 minutes

Barbecuing

The cooking time will depend on the temperature of the barbecue. If the temperature can be controlled, a medium-high heat should be used. Make sure the salmon flesh doesn’t come into direct contact with flames, as it will char.

  1. Prepare the ridged grill or barbecue plate, by scraping away any excess grit or char. Rub the grill plate with a little vegetable oil, and then scrape away.
  2. Heat the barbecue until medium high heat. Turn the heat down to medium just before cooking to prevent charring.
  3. Pat dry the salmon pieces with absorbent kitchen paper. Brush the salmon skin side with oil and the season to taste with salt and freshly ground black pepper.
  4. Add a little more oil to the grill plate and allow to come to temperature before adding the piece of salmon skin side down.
  5. When placing the piece on the grill plate, place then quickly move to prevent the flesh from sticking.
  6. Cook each piece on one side then carefully turn. Avoid frequent turning.

Tip: when cooking a whole side of salmon on the Barbecue plate, it pays to lift the thinner part of the salmon over the grill plate to allow the thicker centre to cook through while not over cooking the thinner end.

Tip #2: If cooking as kebabs, soak the bamboo skewers for at least 20 minutes to prevent burning.

Salmon Weight Cooking time
Fillet 1.5kg – 2kg 10 - 12 minutes each side
Portion 120g -150g 2 ½ - 3 ½ minutes each side
Fresh Cuts Loins 4 pieces per 250g pack = approx. 80g per piece 1 - 2 minutes
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 2 - 3 minutes, turning continuously to cook each side
Regal Salmon & Potato Cakes 100g 2 minutes each side

Oven grilling

  1. Always preheat the grill and use a medium-high heat level.
  2. Prepare the fish and brush over any flavouring.
  3. Grill the salmon about 10cm from the heat source and allow 1 to 2 minutes on each side for a fillet or 3 to 4 minutes on each side for a steak.
  4. Grilled fish doesn’t need to be turned over.
Salmon Weight Cooking time
Fillet 1kg 25 - 28 minutes one side
Portion 120 - 150g 7 - 8 minutes (4 minutes each side)
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 5 - 7 minutes
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 1 - 2 minutes, turning continuously
Regal Salmon & Potato Cakes 150g 3 minutes each side

Tip: Marinades with sugar or honey will caramelize quickly under a hot grill. Brush the marinade over half through cooking.

Steaming

  1. Pour in 5 cm water into the bottom of a large pot. Bring to a boil. Reduce heat to medium.
  2. Place the salmon in a bamboo steamer over boiling water.
  3. Allow about 4 minutes for fillets or steaks, and allow about 5 minutes for each 200g portion of whole salmon.
Salmon Weight Cooking time
Fillet, whole side 1kg – 1.5kg 12 - 15 minutes one side
Portion 120 - 150g 6 - 8 minutes
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 4 - 5 minutes
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 1 - 2 minutes

Cooking in paper (papillote)

A traditional way to cook fish, keeping all the juices that the fish loses inside a paper packet, and therefore steaming the fish.

  1. Preheat oven to 180°C/350°F. Use the oven on fan bake.
  2. Place a piece of baking paper large enough to wrap the salmon portion in, on a flat baking tray. Lay the salmon on top and season to taste with salt and freshly ground black pepper.
  3. Bring the edges together and seal well – folding the edges under.
  4. Place in the oven and cook for about 10 minutes or until just cooked through.
  5. Open the paper tin foil and allow the salmon to cool.
  6. Use clean absorbent kitchen towels to mop up any extra juices.
Salmon Weight Cooking time
Fillet 1kg – 1.5kg 20 – 25 minutes
Portion 120 - 150g 8 - 10 minutes
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 5 - 7 minutes
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 3 - 4 minutes

Tip: Cooking salmon wrapped in paper, tin foil or banana leaves can be done in an oven or on a barbecue plate.

Oven baking or roasting a whole salmon

For roasting an approx. 2kg – 3kg whole fish with head on:

  1. Wash the salmon, cavity included, and pat dry with clean absorbent paper towels. Rub the salmon skin with olive oil and season to taste with salt and freshly ground black pepper.
  2. Preheat oven to 200°C/400°F. Place the oven rack in the middle of the oven. A large oven tray will be needed for the fish to fit properly.
  3. Place a large sheet of tin foil inside the baking dish or oven tray, allowing extra foil for wrapping the salmon. Place the salmon on the foil, then place a few lemon slices and fresh parsley in the cavity.
  4. Fold over the foil to seal completely and bake in oven for 35 to 40 minutes. Insert a meat thermometer in the thickest part to determine the internal heat (61 -63°C) for the optimum cooking time.
  5. Use a small palette knife to help carefully peel back the skin once cooked and garnish with plenty of fresh herbs to serve.

Poaching

Poaching salmon is a traditional method, which brings out the succulent best of this fish. An ideal way to cook the fish if watching calories. Avoid using thin fillets as they can break up in the juice.

  1. Use a roasting pan in a warm oven, or shallow saute pan over a low heat, or a proper fish poacher.
  2. Flavour the water with lemon, parsley, ginger or other aromatics before poaching to impart flavor. Verjuice, stock, wine or coconut milk can all be used in the place of water.
  3. Keep the temperature of the water at no more than 80°C, or the flesh will be boiled rather than poached. The water will barely move, let alone bubble.
  4. Always ensure there is enough liquid to just cover the salmon portion. Add any extra lemon or herbs for flavouring.
  5. Poach whole salmon for 6 to 8 minutes per 200g. Poached salmon's flavour improves if it is served the next day and at room temperature.
  6. When firm, remove the pieces and allow to drain on a warmed plate.
  7. Peel away any skin and scrape away any dark flesh before serving.
Salmon Weight Cooking time
Fillet, whole side 1.5kg – 2kg 35 - 45 minutes
Whole salmon 2kg - 3kg 45 - 60 minutes
Portion 120 - 150g 5 - 7 minutes
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 5 minutes

Tip: serve poached salmon warm or cold.
To check if a whole poached salmon is cooked, check the inside belly – when the flesh is cooked it will turn opaque. The back fin will also pull out easily when the salmon is ready.

Pan frying

Like anything a good, non-stick or quality steel frying pan will be very helpful in pan-frying the perfect piece of salmon. It will reduce the amount of oil or fat that is needed to lubricate the pan and prevent sticking.

  1. Prepare the cooking utensil. Choose a heavy bottomed, non-stick frying pan.
  2. Preheat the pan on a medium to high heat. Turn down to medium just before cooking.
  3. Heat a little oil or spray the frying with oil before cooking.
  4. Prepare the fish. Marinate the fish in chosen sauce or leave simple.
  5. Place fish in hot pan, skin side down, and then turn down the heat. Move slightly to avoid sticking.
  6. Use tongs or a palette knife to turn the piece carefully over.
  7. Allow time for rest after cooking.
Salmon Weight Cooking time
Fillet 1.5kg – 2kg 13 - 15 minutes each side
Portion 120 - 150g 2 ½ - 3 ½ minutes each side
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 1- 2 minutes each side
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 1 - 2 minutes, turning continuously
Regal Salmon & Potato Cakes 150g 2 minutes each side

Crispy salmon skin
Hold the piece of salmon with tongs and place down in a hot frying pan heated with a little oil. Hold for 2 to 2 ½ minutes, to allow skin to crisp. Turn the heat down slightly to continue cooking the rest of the fish. Remember to lessen the time of cooking each piece of salmon as the skin side has already cooked a little bit.

Microwaving

Microwaving is a quick and efficient way to cook salmon. Ideal for if you want fresh salmon cooked and left to go cold for salads or baked dishes.

  1. Arrange portions of salmon like the spokes of a wheel, with the thickest part at the outside edge.
  2. Dot with a little butter or sprinkle with a tablespoon of water, wine or milk.
  3. Cover with cling film and pierce this a few times with a knife.
  4. Cook on MED-HIGH (80% power).
  5. Allow 4 to 6 minutes per 500g on 70 percent power. Allow to stand for 2 minutes.
Salmon Weight Cooking time
Fillet, whole side 1kg – 1.5kg 8 – 12 minutes
Portion 120 - 150g 3 – 4 minutes
Fresh Cuts Loins 4 pieces per 250g pack = 80g per piece 2 minutes
Fresh Cuts Salmon Stir Fry (best skewered as a kebab) 275g pack 1 minute