Preparation and cooking tips

Curious about how to fillet wild BC Salmon? Founding partner of Ocean Wise Chef Rob Clark shows you how to do it! Ocean Wise and Whitecap are the proud partners of The Ocean Wise Cookbook.

How to properly cook and fillet Wild BC Salmon

Cooking enthusiasts often ask how long to cook wild BC salmon and how to know if it is done. The traditional rule of thumb has been to measure the thickest part of the salmon (and its stuffing, if included) and cook for 10 minutes per 2.5 cm (1 inch) if the fish is fresh or fully thawed.

However, the secret is not to overcook wild BC salmon. So chefs today suggest cooking salmon until it is not quite done – about 8 minutes per 2.5 cm (1 inch). The flesh will still be translucent on the inside. Then let it rest off of the heat for up to 5 minutes, loosely tented with foil. This will allow the fish to continue cooking and the juices to settle, ensuring a moist and tender texture.


  • Flakes easily into moist sections when pressed with a fork at its thickest part

  • Flesh is opaque

  • Feels springy to the touch (if it’s soft, it is not done and if its feels firm, it’s overcooked)

  • Reaches an internal temperature of 52°C – 57°C (125°F - 135°F).