Pull the fillet from the fridge about 10 minutes before cooking to take off the chill — this helps it cook evenly. Pat the surface dry with paper towels so seasoning sticks and the fish doesn't steam. Line your baking sheet with foil then parchment on top for easy cleanup and no sticking. Season the flesh side with salt and pepper; add a drizzle of olive oil or melted butter if you like. Place skin-side down on the pan — the skin shields the flesh from the direct pan heat.

将烤箱预热至400°F，并让其完全达到温度。将架位放在中心位置。 将三文鱼鱼皮朝下放在烤盘上，并将其滑到中间架。在烹饪期间不要翻转。 根据厚度烤10-15分钟：较薄鱼片（~¾英寸）在10分钟左右完成；较厚鱼片（~1½英寸）可能需要整整15分钟。在10分钟处开始检查。 对于湿润的结果，在鱼片上松散地帐篷铝箔或将其折叠成松散的包裹——注意顶部不会这样褐变。留下不覆盖如果你想要焦糖化或上釉的表面。 如果使用上釉或酱，在它进入之前倒在鱼片上。避免重复打开烤箱门——它降低温度并抛出你的烹饪时间。

Insert an instant-read thermometer into the thickest part. Pull at 125°F for a moist, slightly translucent center; cook to 145°F for fully opaque, firmer flesh. No thermometer? Press gently — flesh should flake along natural lines and look mostly opaque with a hint of translucency at the center. Rest on the pan 2–3 minutes before serving. Do not overbake — salmon carries over after leaving the oven, and anything past 145°F turns dry and chalky.