Pan-Fried Salmon Steak - Healthy Recipes Blog (2024)

Ingredients

You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

• Salmon steaks: Available at the fish counter at most supermarkets and at Whole Foods Market.
• Sea salt and black pepper: Freshly ground black pepper has the best flavor.
• Dried sage: It's an important part of this recipe, so make sure it's fresh.
• Unsalted butter: For frying the fish.

Steak vs. Fillet

You get a steak when you slice the whole salmon crosswise, including the bone. In contrast, a salmon fillet is a cut you get when you slice the fish lengthwise, away from the bone.

In the photos below, you can see the bone in the center of the steak. The fillets only have pin bones if those were not removed by the fishmonger.

Both of these cuts are shown with skin. But fillets are often sold skinless, while steaks always come with the skin.

Variations

• Add more spices. I sometimes add half a teaspoon of garlic powder.
• For an entirely different flavor profile, I sometimes cook the salmon in olive oil instead of butter and season it with a teaspoon of smoked paprika and half a teaspoon of ground cumin.
• Enjoy spicy food? Add a pinch of cayenne pepper or ¼ teaspoon of red pepper flakes.

Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:

Sprinkle, then rub both sides of the salmon with salt, pepper, and sage.

Melt the butter in a large skillet over medium-high heat. Swirl to coat. When the foaming subsides, add the salmon. Cook it for three minutes on the first side.

Turn the fish to the other side. Use two wide spatulas, as shown in the photo below:

Lower the heat to medium, and cook until the salmon is cooked through, for about three more minutes.

Transfer the salmon to a plate, spoon the pan juices on top, and serve.

Expert Tip

This recipe was written for 6-ounce pieces. If your salmon pieces are bigger, you'll need to fry them for longer, about 4-5 minutes per side, reducing the heat to medium after the first 3 minutes.

What is salmon steak?

It's the cut you get when you slice the whole salmon crosswise, including the bone. In contrast, a salmon fillet is a cut you get when you slice the fish lengthwise, away from the bone.

What is the best method to cook salmon?

There's no one "best" method! I like it sauteed, as we do here; baked - check out this baked salmon recipe; grilled salmon is juicy and flavorful; poached salmon is tasty and moist. And it's also excellent when broiled - here's a good recipe for broiled salmon.

When is salmon fully cooked?

Salmon is fully cooked when its color changes from translucent to opaque. Its internal temperature, measured by an instant-read thermometer inserted into the thickest part (without touching the bone), should reach 145°F.

Serving Suggestions

Salmon steak pairs well with almost any side dish. I often serve it with one of the following:

• Butternut squash souffle
• Roasted peppers
• Steamed spinach
• Roasted radishes
• Steamed broccoli
• Roasted cauliflower
• Sauteed broccolini, as shown in the photo below.
• Mashed cauliflower, as shown in the photo below.

It also goes well with salads, including coleslaw, cucumber salad, tomato salad, and arugula salad.

Storing Leftovers

You can keep the leftovers in the fridge, in an airtight container, for up to three days. Reheat them gently so that they don't dry out. I usually reheat them in the microwave, covered, at 50% power.

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Pan-Fried Salmon Steak

Thissalmon steakis ready in 15 minutes. Seasoned with sage and cooked in butter, it's a delicacy.

Servings: 2 servings

Calories: 364kcal

Nutrition per Serving

Serving: 1salmon steak | Calories: 364kcal | Protein: 36g | Fat: 24g | Saturated Fat: 10g | Sodium: 411mg