Standard Portion Sizes for Two People
When cooking for a duo, the standard recommendation for a main course is to plan for 6 to 8 ounces of salmon per person. This translates to a total of 12 to 16 ounces (or 3/4 to 1 pound) for both diners. A 6-ounce fillet is a typical restaurant portion, providing a satisfying, healthy meal when paired with appropriate side dishes. For those with heartier appetites, or if you prefer a more substantial piece of fish, aiming for 8 ounces per person is the better option. This half-pound per person is also a great choice if you plan on having leftovers for a salmon salad or pasta dish the next day.
Fillets vs. Steaks: What to Consider
Salmon is commonly sold as fillets or steaks, and the cut you choose can slightly impact the weight you need to buy. Fillets, which are typically skin-on or skin-off, are the most straightforward option. They have minimal waste, so a 6-8 ounce fillet per person is a good rule of thumb. Salmon steaks, on the other hand, contain a small amount of bone in the center. While the difference is minor for two people, it's worth leaning toward the upper end of the portion range (around 8 ounces per person) to account for this small bit of waste, especially if you intend to remove the bones before serving.
The Role of Side Dishes
Your choice of sides plays a significant role in how much salmon is needed. If you are serving your salmon with a light salad and a small portion of rice, the recommended 6-8 ounce portion is likely sufficient. However, if the salmon is the star of a meal with fewer or less substantial sides, you might want to increase the portion to 8 ounces per person. Conversely, if you're making a dish like salmon pasta where the fish is just one component, a smaller portion of 4 ounces per person may be all that's necessary. A balanced meal can be created by pairing salmon with a variety of vegetables, grains, or starches.
Comparison Table: Buying Salmon for Two
| Scenario | Portion Size Per Person | Total Salmon for Two | Buying Tip |
|---|---|---|---|
| Standard Dinner | 6 oz (approx. 170g) | 12 oz (3/4 lb) | Ideal for a balanced, average appetite meal. |
| Hearty Appetites | 8 oz (approx. 225g) | 16 oz (1 lb) | Ensures everyone is full and provides great leftovers. |
| Salmon with Sides | 6-7 oz | 12-14 oz | The sweet spot for a main course with a few healthy sides. |
| Salmon Pasta/Salad | 4 oz (approx. 115g) | 8 oz (1/2 lb) | The salmon is an ingredient, not the sole focus of the dish. |
| Smoked Salmon Starter | 2-3 oz (approx. 56-85g) | 4-6 oz | Perfect for a light, elegant appetizer before the main course. |
Making the Most of Your Salmon Purchase
Buying and Storing Salmon
When purchasing, consider if you will cook the salmon fresh or freeze it. For fresh salmon, look for vibrant, moist, and firm flesh. For frozen options, check for minimal freezer burn. If you purchase fresh salmon but don't plan to cook it within a day or two, it's best to freeze it to preserve its quality. Ensure it is wrapped tightly in plastic or a freezer bag. Always consult the packaging for specific freezing and thawing instructions. It is also wise to check for deals on larger fillets or sides, which can be more cost-effective. Even if you only need a pound for one meal, you can portion and freeze the rest for future use.
Using Leftovers Creatively
Leftover salmon is a versatile ingredient that can be repurposed into several delicious dishes. Some great ideas include:
- Salmon Salad: Flake leftover salmon and mix with mayonnaise, herbs, and lemon juice for a quick sandwich or cracker topping.
- Salmon Pasta: Toss flaked salmon with pasta, a cream-based sauce, and fresh vegetables.
- Salmon Cakes: Mash leftover salmon with breadcrumbs, eggs, and seasonings to form patties, then pan-fry until golden brown.
- Breakfast Scramble: Add chunks of leftover salmon to your morning scrambled eggs with some fresh dill.
Conclusion: Getting Your Salmon Portion Right
For two people, the sweet spot for a satisfying main course is buying 12 to 16 ounces of salmon. A safe bet is to target one pound, which provides ample servings for most appetites and guarantees delicious leftovers. Consider the context of your meal—whether the salmon is the main event or a smaller component—and don't be afraid to adjust. By understanding these simple guidelines, you can ensure a perfectly portioned and delicious salmon dinner for you and your dining companion every time. For more information on the nutritional benefits of salmon, including its high Omega-3 content, you can refer to Healthline's detailed guide on the topic.
