how to cook Salmon Steak

Salmon Steak

5/5 (2)
30 mins
Vadim Rachok
25.12.2023
02.03.2024
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Recipe Ingredients Video Nutrition
7 / 10
Health score
Egg free dishGluten free dishLow Carb DishNut Free DishPaleo DishVegetarian Dish

With a perfectly crisp exterior and moist, tender interior, this pan-seared salmon recipe is the best of both worlds. You can have this restaurant-quality meal on the table in under 30 minutes and be ready to impress!

Indulge in the art of perfectly pan-seared salmon with this exceptional recipe that marries a crisp exterior with a moist and tender interior. Elevate your home-cooked meals to restaurant-quality in under 30 minutes, leaving your guests in awe. The secret lies in the meticulous technique and a symphony of flavors that dance on your palate, making each bite a culinary delight.

Why You’ll Love This Pan-Seared Salmon Recipe

  1. It’s Just Impressive. Impress your guests with perfectly seared salmon and tender short ribs that you’d swear were from a restaurant!
  2. For the Novice and Expert Alike. I used to believe that seared fish could only be prepared by a professional chef, but now I know it’s totally achievable at home. I have compiled a few simple tips below to help you learn how to perfectly pan-seared salmon!
  3. Dry Fish Is So Yesterday. This recipe ensures your salmon is juicy, tender, and never dry. Pan-searing locks in moisture and prevents drying out, as Pan-Fried Chicken Breasts can attest.
  4. It’s Versatile. Although not bold, this salmon pairs well with any side dish.

salmon fish steak recipe

Tips for the Best Pan-Seared Salmon

Making pan-seared salmon better than a restaurant comes down to following a few rules.

Use the Right Equipment

  1. For cooking salmon, the ideal pan is one that has a heavy bottom that can be heated to a high temperature and conducts heat evenly. I have found that stainless steel and cast iron pans work best for me, with stainless steel being my top choice. While non-stick pans can also be used, they are not ideal for searing or pan frying salmon as they do not crisp the surface of the fish as well as other types of pans.
  2. GET A FISH SPATULA. This long and flexible spatula is my go-to kitchen tool that I use more often than any other. It’s not just useful for flipping fish, but also for turning Oven Roasted Vegetables, pancakes, eggs, and for getting a perfect flip on your fillet. The wide surface area of this fish spatula makes it an indispensable tool in the kitchen.

Salmon Steak Recipe with sauce

Use Salmon WITH the Skin On

  1. Making pan-seared salmon with skin is recommended, as it makes flipping easier and prevents it from falling apart.
  2. Making pan seared salmon with the skin insulates it, making it more difficult to overcook.

Let the Salmon Come to Room Temperature

  1. Allowing seared proteins, such as salmon fillets, to come to room temperature before cooking ensures that the insides cook evenly and finish at the same time as the outside, preventing overcooking while waiting for the center to come to temperature.
  2. Avoid over-chilling the salmon by taking it out of the refrigerator at least 10 minutes before you start cooking.

Pat It Dry

  1. It’s important to dry salmon fillets with paper towels before searing to prevent excess water from interfering with searing.

Season the Fish Immediately Before Cooking

  1. Salt draws moisture out of fish. To keep it dry, only season before cooking.
  2. If you want to prepare a delicious salmon dish, I recommend trying this Salmon Seasoning for a great taste.

Wait to Add the Salmon Until the Pan is HOT

  1. If you add the salmon to the pan before it reaches medium-high heat, you won’t achieve a good sear.
  2. You know your pan is ready for searing when a drop of water dances and sizzles on the surface.
  3. Make sure to let the oil heat up before cooking. If you prefer to cook salmon without oil, try poached salmon instead.

Salmon Steak Recipe

Sear the Flesh Side First

  1. Fans of crispy, golden crust believe that the salmon skin should be seared first. This results in the salmon being served with the crispy skin side up. If you enjoy eating crispy salmon skin, then cooking the skin side first is likely the best method for you.
  2. personally prefer to sear the flesh side of the salmon first and serve it with the skin on the bottom. This gives the salmon a beautiful presentation. As I don’t enjoy eating salmon skin, I like to save the crispy portion for the flesh side, which I do eat.
  3. Removing the salmon from the skin is simple as you take bites.

Don’t Touch!

  1. For the best sear, avoid flipping the salmon too often. Resist the temptation to peek, as this will prevent the exterior from getting crispy.
  2. When the salmon is cooked properly, it will easily release from the pan. If it’s still stuck, it may need a minute or so more.
  3. To pan-fry salmon, place it with the skin on a heated pan and cook for a total of 7 to 10 minutes.

Salmon Steak

How to Make Pan-Seared Salmon

The Ingredients

  1. Salmon: Salmon is a versatile and mild-flavored fish that is rich in omega-3s, lean protein, and vitamins, making it a healthy choice. Pan-searing is a favorite cooking method in our kitchen.  You can also substitute trout for salmon.
  2. Salt + Pepper: This dish requires seared fish. Use about 1 percent of the salt for 35 ounces (1 kg) of fish.
  3. Butter + Oil: Using oil with a high smoke point like canola, grapeseed, or avocado oil is key to avoid burning it and create a crispy exterior. Butter enhances the flavor of a dish.
  4. Lime: Lime peel enhances the taste by adding a bright and refreshing flavor to the dish.
  5. Garlic: Add garlic to add depth and savoriness to the dish.
  6. Cane Sugar: Adds a touch of sweetness to balance the flavor of the dish.
  7. Thyme sprigs: Thyme adds a slightly earthy and floral flavor to salmon.

salmon steak recipe step by step 1-4

salmon steak recipe step by step 5-8

The Directions

  1. Firstly, you need to clean the fish of scales and bones and clean the fins if necessary. Dry the fish with napkins or paper towels. 
  2. Then heat the pan, and add oil and butter. Place the steak on the pan, skin side down.
  3. Fry fish for 8-10 minutes until the skin is crispy and golden.
  4. Next add the thyme, garlic, cane sugar, lime peel, and butter.
  5. Pour the butter mixture over the fish and still cook for another 2-3 minutes until ready.
  6. Transfer the fish to a plate covered with foil and season with salt and pepper.
  7. Turn the fish steak the skin side up, wrap it in foil, and let rest for 3 minutes.
  8. Serve the fish steak with lime and Orange Beurre Blanc sauce. ENJOY!

how to roast salmon steak

The Note:

When marinating fish, it’s best to use citrus peel rather than juice to avoid making the fish dry. Only the finished product can be sprinkled with fresh juice

Storage Tips

  1. To Store. To keep salmon fresh, store it in an airtight container in the refrigerator for a maximum of two days.
  2. To Reheat. It’s best to gently rewarm leftovers in a skillet over medium-low heat, but it’s also great served slightly chilled or at room temperature over a salad or on toast.

cooking salmon steaks

What to Serve with Pan-Seared Salmon

  1. Rice.  An excellent combination is seared salmon with brown rice! For variety, try a side of Turmeric Rice or Lemon Rice.
  2. Pasta. This salmon and garlic pasta, or mushroom pasta, would make a delicious meal.
  3. Vegetables. Serve salmon with Grilled Broccoli, Sauteed Spinach, Roasted Mushrooms, Air Fryer Zucchini, or Roasted Tomatoes as a side dish.
  4. Salad. For a light and healthy side, consider serving Italian Farro Salad or Caesar Shaved Brussels Sprouts Salad with Crispy Chickpea Croutons with this recipe.
  5. Potatoes. Salmon and potatoes make a satisfying meal. Try Crockpot Mashed Potatoes, Scalloped Potatoes, or Oven Roasted Potatoes.

Salmon steak is probably one of the most popular dishes for healthy eating in the conventional sense, and I can't disagree with that. Salmon (especially wild varieties) not only contains valuable and easily digestible protein but also beneficial fatty acids. However, I cannot consider this particular recipe as exemplary for your healthy plate. Firstly, it includes a large amount of vegetable and buttery oils, which are added when frying an already fatty fish. Secondly, searing the steaks to a golden crust leads to protein glycation and the formation of carcinogens. Thirdly, the cane sugar in the recipe is also a bit excessive (in terms of the health rating of this dish). Although it is probably necessary to impart certain flavor qualities to the steak. In general, if you adapt the cooking process a bit: use a non-stick skillet with minimal oil and lightly sear the steaks over low heat without achieving a pronounced crust - it will already improve the health score of the dish.

Jenny Dobrynina
Jenny Dobrynina
Nutrition Editor
Health score:
7 / 10
Salmon Steak
5/5 (2)
Author:Vadim Rachok
Learn how to effortlessly pan-sear perfect salmon at home, just like the kind you'd get at a restaurant. Enjoy a crispy exterior and a tender, flaky interior that's packed with flavor.
how to cook Salmon Steak
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
1
The ingredients you need
7 ounces (200 g) Salmon steak
3 cloves Garlic
1 piece Lime
0,7 ounces (20 g) or one tablespoon Cane sugar
1 pc Sprig of thyme
1 ounce (30 g) Vegetable oil for frying
1,4 ounces (40 g) Butter for frying
Salt
Pepper
Let’s start !
1
1. Clean the fish of scales and bones and clean the fins if necessary. Dry the fish with napkins or paper towels.
2

2. Heat the pan, and add oil and butter. Place the steak skin side down on the pan.

3

3. Fry for 8-10 minutes until the skin is crispy and golden.

4

4. Add the thyme, garlic, cane sugar, lime peel, and butter.

5

5. Pour the butter mixture over the fish and still cook for 2-3 minutes until ready.

6
6. Transfer the fish to a plate covered with foil and season with salt and pepper.
7

7. Turn the fish steak the skin side up, wrap it in foil, and let rest for 3 minutes.

8

 8. Serve the fish steak with lime and Orange Beurre Blanc sauce.

Nutrition Information
Servings Per Recipe: 4
Calories: 371
% Daily Value *
 % Daily Value *
Total Fat 25g32%
Saturated Fat 5g23%
Cholesterol 99mg33%
Sodium 300mg13%
Total Carbohydrate 2g1%
Dietary Fiber 1g3%
Protein 34g 
Vitamin C 17mg86%
Calcium 31mg2%
Iron 1mg4%
Potassium 630mg13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Watch How To Make It

Achieving pan-seared perfection requires the right technique. Use a heavy-bottomed pan for even heat distribution and invest in a fish spatula for precision. Opt for salmon with skin on—it aids in flipping and locks in moisture. Bring the salmon to room temperature, pat it dry, and season just before cooking. Wait for the pan to sizzle before adding the salmon, and resist the urge to flip too soon for that golden crust. Let the magic unfold with each bite!

Vadim Rachok
Vadim Rachok
Pro tip from chef
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