The best way to cook salmon according to Catalan chefs: the trick

How many times have you wanted to cook salmon and the result wasn’t even close to the Instagram photos? The truth is this fish, so versatile and nutritious, hides a secret that almost no one applies at home.

Cooking salmon seems easy, right? But most of us opt for the quickest solution: oven or air fryer. However, the great Catalan chefs have a trick that changes the game and makes the fish retain all its flavor and benefits. Most cookbooks won’t tell you this.

Why cooking salmon cold is the key

The method few people use

Whether in Barcelona or Girona, some of the most renowned Catalan chefs agree that cooking salmon on a cold grill is the best way to preserve texture and taste. Start by placing a non-stick pan on the heat, but do not turn it on yet. Add a splash of olive oil and place the salmon fillet skin-side down, spreading the oil gently over the entire surface with smooth movements.

Then, turn the heat to medium and don’t touch it until the skin is well golden and crispy. We’re talking about 7 to 8 minutes exactly to get that point between cooked and juicy. Finally, flip it, remove the pan from the heat, and let the residual heat finish the cooking. The result? A salmon that looks like it was made by a chef, not a weekend amateur.

Why the air fryer doesn’t work

Nutritionist Roger Sans, known in Catalonia for his contributions to healthy cooking, warns: the air fryer generates uncontrolled heat that degrades omega-3, the star ingredient in salmon. This healthy fat protects our nervous and cardiovascular systems, and cooking at too high temperatures causes it to disappear.

If you want to keep all the beneficial properties, you must cook at medium-low heat and never exceed 63 degrees internally. Experts assure that this patience allows the salmon to maintain a juicy texture and intense flavor, unlike what happens with the air fryer or oven at high temperatures.

Catalan chefs’ tips to succeed with salmon

Ingredients and sides that pair perfectly

Salmon is not just a fish; it’s a star that shines brighter when paired well. Catalan chefs recommend accompanying it with lightly spiced roasted potatoes or grilled fresh asparagus. A touch of crusty country bread also works wonders to complete the dish.

For those seeking a pairing that highlights the fish even more, a glass of white wine from L’Ametlla de Mar, recognized as the best beach destination also for its marine gastronomy, is a safe bet. So if you want to prepare a great meal, the details make the difference.

Cooking tricks for a professional result

• Cold grill: always start with the pan unheated.
• Extra virgin olive oil: essential for good flavor and to help make the skin crispy.
• Exact time: 7-8 minutes on the skin side and 1 minute on the other, using residual heat.
• Don’t pierce the fish: avoid losing juices and moisture.
• Patience: the secret no cookbook tells you.

The benefits of low-temperature cooking

Retains omega-3 and flavor

The omega-3 fats in salmon are its great nutritional value. Roger Sans insists that cooking at too high temperatures causes these fats to degrade and lose their benefits. Thus, low-temperature cooking is what best preserves the healthy properties.

With this method, the fish keeps a smooth but firm texture, and the flavor stays intense without being hidden under an overcooked crust or burnt taste. This is especially valued by the most demanding palates in Catalonia, where good taste and health often go through the same pan.

Why this method is healthier than the air fryer

The air fryer, although the latest trend in many kitchens, has a drawback: it emits too much uncontrolled heat that can damage nutrients. The cold grill and medium-low heat allow more precise control and a juicier result. Joan Roca explains this in a recent interview: “Cooking with respect for the raw ingredient is the key.”

Therefore, if you want to eat salmon that is healthy and also has that touch only professionals know how to achieve, forget the air fryer and trust the cold grill. It’s a simple gesture that can completely change your dish.

The reality is that this technique, although it seems counterintuitive, is what separates a memorable meal from one that only goes unnoticed. And now that you know this secret, it’s time to put it into practice and amaze everyone with a chef-worthy salmon.