Tillie Doyle
Salmon steaks are a delicious and easy meal to cook, offering a firmer texture and stronger flavour compared to salmon fillets. The key to a perfect pan-fried salmon steak lies in choosing the right size, seasoning it well, and allowing it to cook undisturbed. This technique, especially leaving the salmon untouched in hot oil, ensures a beautiful, golden crust that elevates the dish to restaurant quality. The skin is crispy, and the inside is moist and tender.
| Characteristics | Values |
|---|---|
| Pan-frying time | 3 minutes on the first side, then 3-5 minutes on the other side |
| Pan-frying temperature | 300°F |
| Pan-frying technique | Use a flat steel spatula to flip the salmon |
| Pan type | Cast iron pan |
| Oil type | Neutral oil (avocado or vegetable oil) |
| Oil temperature | Shimmering |
| Salmon steak size | 6-ounce pieces |
| Salmon steak temperature | 145°F for well-done, 125°F for medium-rare to medium |
| Seasonings | Salt, black pepper, dried sage, garlic powder, lemon juice, honey, red pepper flakes |
| Sauces | Lemon butter sauce |
| Nutrition | 364 kcal, 36 g protein, 24 g fat, 10 g saturated fat, 411 mg sodium |
| Storage | Store leftovers in an airtight container in the refrigerator for up to 3-4 days or freeze for up to 3 months |
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What You'll Learn
Pan-frying salmon steaks vs. grilling or baking
Salmon steaks are a great choice when you're craving something buttery and flavourful. They are cut perpendicular through the spine and include the spine bone and belly cavity, offering a mix of fatty and leaner parts.
Pan-frying salmon steaks
Pan-frying is a quick and easy way to cook salmon steaks, taking only about 10 minutes. It's best to use a well-seasoned cast iron pan as they sear well and are relatively non-stick. Preheat the pan over medium heat and add some avocado oil or another oil with a high smoke point. Dry the salmon steaks with paper towels and then carefully lower them into the pan, cooking each side for about 4-5 minutes. You'll know when to flip the steaks when they easily release from the pan. You can add butter, garlic, and thyme for extra flavour and coat the fish. The salmon is fully cooked when its colour changes from translucent to opaque and its internal temperature reaches 145°F.
Grilling salmon steaks
Grilling is a good option when camping or BBQing. You can use the same method as pan-frying, preheating a cast iron pan over the grill and following the same cooking times and temperatures.
Baking salmon steaks
Baking salmon is another alternative, although it may not achieve the same crispy skin as pan-frying. You can brush the salmon with olive oil, salt, and pepper, and bake until just slightly underdone, letting it rest under foil to finish cooking. You can also preheat the oven and then turn on the broiler, rubbing the salmon with herbed oil or mustard to seal in moisture and prevent burning.
Pan-frying salmon steaks is a quick and easy way to achieve a crispy exterior and tender, flaky meat inside. Grilling and baking are also viable options, with grilling being a good choice for outdoor cooking and baking offering a more moist salmon but potentially less crispy skin.
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How to get the perfect sear
Pan-frying is a great way to cook salmon steaks, resulting in perfectly browned flesh on the outside and tender, flaky meat on the inside. To get the perfect sear, there are a few things to keep in mind.
First, ensure your salmon steaks are at room temperature before cooking, as this will help them cook more evenly. When preparing the steaks, season them generously with salt and black pepper on both sides. You can also add other seasonings like garlic powder, dried sage, or smoked paprika to enhance the flavour.
Next, choose a well-seasoned cast iron pan for searing, as it sears well and is relatively non-stick. Preheat the pan over medium heat and add some oil with a high smoke point, such as avocado oil or olive oil. You can also use butter, but be careful not to burn it at high temperatures.
Carefully place the salmon steaks in the pan and let them sear for about 4-5 minutes on each side. You'll know it's time to flip the steaks when they easily release from the pan. Use a fish turner or a flat spatula to flip the steaks gently, without breaking them.
After flipping, cook the steaks for another 4-5 minutes. You can add butter, garlic, and thyme at this point for extra flavour and to coat the fish. The salmon is fully cooked when its colour changes from translucent to opaque, and its internal temperature reaches 145°F. However, some people prefer to remove the salmon from the pan at around 135°F, as the residual heat will continue cooking it without overcooking.
By following these steps, you'll achieve a perfect sear on your salmon steaks, resulting in a delicious and satisfying meal.
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Seasoning and flavouring
Some recipes suggest dredging the salmon in cornstarch after seasoning, which will help create a crispy crust when fried. Brining the salmon in a saltwater solution before cooking is another way to season and keep the fish moist during cooking.
When it comes to the cooking process, using butter or oil in the pan will add flavour. Unsalted butter is a popular choice, but you can also use olive oil, avocado oil, or vegetable oil. If you're feeling adventurous, you can add other ingredients to the pan to create a sauce. Garlic and thyme are a popular combination, and lemon juice, lemon zest, honey, and red pepper flakes can also be added for a bright, fresh, and slightly spicy flavour.
Finally, don't forget about the salmon's skin! The skin can be crispy and flavourful, adding a nice texture to your dish. When pan-frying, be sure to cook the salmon skin-side up for a portion of the cooking time to get that crispy texture.
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How to check when salmon is cooked
There are several ways to check if your salmon is cooked. Firstly, the colour of the fish will change from bright orange to pink when cooked. You can also check by gently pressing down on the top of the fillet with a fork or your finger. If the salmon flakes—meaning it separates easily along the white lines that run across the fillet—then it is cooked.
Another way to check is to use a cake tester to test the temperature. Poke the skinny metal rod into the thickest part of the fish, hold it there for three seconds, remove it, and touch the tip to the skin under your bottom lip. If it's warm, the salmon is cooked. If it's cold, keep cooking the fish; if it's hot, the salmon is overcooked.
You can also use a thermometer to check the internal temperature of the salmon. It should reach 145°F when cooked, although some sources suggest removing it from the heat at 135°F and letting it finish cooking with residual heat.
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What to serve with salmon steaks
Salmon steaks are a versatile dish that can be paired with a variety of sides to create a well-rounded and delicious meal. Here are some ideas for what to serve with salmon steaks:
Vegetables and Salad
Basics like vegetables or a salad work well with salmon. You could try a fresh, crunchy salad of quick-pickled cucumbers and chopped fresh chives, or a simple slaw when you're craving something crunchy and tangy. If you're looking for something more substantial, roasted vegetables like broccoli, Brussels sprouts, or carrots are a great option. You can also try seared green beans with garlic and butter, or roasted potatoes with herbs and melted Parmesan.
Grains and Pasta
Grains and pasta dishes are also a good choice to serve with salmon steaks. Orzo pasta, in particular, is a nice pairing and can be made in a variety of ways, such as with spinach and Parmesan cheese, or with chickpeas and tomato. Other pasta dishes that go well with salmon include a light lemon pesto pasta, garlic noodles, and pasta salad with green beans and a lemon vinaigrette. If you're looking for something other than pasta, farro is a good option. This ancient grain has a mild, nutty flavor and can be tossed with a Greek vinaigrette, peppers, sun-dried tomatoes, red onion, parsley, and feta.
Other Sides
Some other sides that can complement salmon steaks include a potato salad with lots of fresh herbs, sauteed squash with onions, and asparagus in a creamy sauce. If you're looking for something with a bit of spice, you can try a side dish with sriracha, such as Brussels sprouts.
Sauce and Seasoning
When it comes to sauce and seasoning, a lemon-dill vinaigrette or a citrus-ginger vinaigrette can add a nice touch to your salmon steak dish. You can also try a sweet and buttery sauce with honey, lemon juice, and crushed red pepper flakes. Don't forget to season your salmon steaks with salt, black pepper, and herbs like thyme or sage.
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Frequently asked questions
For a 6-ounce piece of salmon, fry for 3 minutes on the first side, then turn to the other side and cook for about 3 more minutes. If your salmon steaks are bigger, you'll need to fry them for longer, about 4-5 minutes per side.
Salmon is fully cooked when its internal temperature reaches 145°F. If you prefer your salmon medium-rare to medium, you can cook it to 125°F.
The salmon will easily release from the pan when it's ready to be flipped. You shouldn't need much force to release it.
You can season salmon with salt, black pepper, dried or fresh parsley, thyme, garlic, lemon juice, honey, red pepper flakes, and garlic powder.
