Salmon steak is known for its rich flavour and firm, tender texture. Sourced from clean waters, salmon has a great taste and nutritional benefits.
Cooking salmon steak is straightforward and works well in many recipes. Packed with omega-3 fatty acids, vitamins, and minerals, salmon supports heart health while offering a delicious addition to any meal.
Recommended: Sliced Smoked Salmon
Equipment Needed
- A non-stick or cast-iron frying pan
- Fish slice or regular spatula
- Measuring spoons
- Tongs
- Baking tray (optional for finishing in the oven)
Ingredients
- Two salmon steaks
- Two tablespoons of olive oil or butter
- Salt and freshly ground black pepper to taste
- One lemon (sliced)
- Two cloves of garlic (minced)
- Fresh dill or parsley (optional)
- Optional: capers, cherry tomatoes, white wine
Choosing the Right Salmon
- How to select fresh salmon steaks at the market.
- Differences between steaks and fillets.
- Importance of sustainably sourced salmon.
Salmon Steak Recipe: How to Prepare Salmon Steaks
- Thawing (if using frozen)
- Instructions for safe thawing in the fridge.
- Rinsing and Drying
- Rinse under cold water and pat dry with kitchen paper.
- Seasoning
- Season both sides with salt and freshly ground black pepper.
- Optional: marinate with lemon juice, garlic, and herbs for 15-30 minutes.
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Cooking Methods
We Method 1: Pan-Seared Salmon Steaks
Preheating the Frying Pan
- Heat a non-stick or cast-iron frying pan over medium-high heat.
- Add olive oil or butter and let it heat until it shimmers.
Cooking the Salmon
- Place salmon steaks in the frying pan.
- Cook for 4-5 minutes without moving them.
- Carefully flip the steaks and cook for another 3-4 minutes until opaque.
Checking Doneness
- Salmon should be firm to the touch and flake easily with a fork.
Adding Flavour
- Optional: add lemon slices, minced garlic, and fresh herbs to the frying pan during the last 2 minutes of cooking.
Method 2: Pan-seared and Oven-Finished Salmon Steaks
Preheating the Frying Pan and Oven
- Preheat the oven to 200°C.
- Heat a non-stick or cast-iron frying pan with olive oil or butter over medium-high heat.
Searing the Salmon
- Place salmon steaks in the frying pan.
- Sear for 2-3 minutes on each side until golden brown.
Transferring to the Oven
- Transfer the frying pan to the preheated oven.
- Bake for 5-7 minutes until the salmon is cooked through.
Adding Flavour
- Optional: add lemon slices, minced garlic, and fresh herbs to the frying pan before transferring to the oven.
Tips and Tricks
- Preventing Sticking: Ensure the frying pan is heated correctly before adding the salmon.
- Avoiding Overcrowding: Leave ample space between each steak for even cooking.
- Adjusting Cooking Time: Base the cooking time on the thickness of the steaks.
- Achieving Crispy Skin: Start with the steaks skin-side down, and don’t move them until it’s time to flip.
- Avoiding Overcooking: Remove the salmon from the hob just before it’s fully cooked; it will continue to cook from residual heat.
Serving Suggestions
- Pairing Ideas: Serve with roasted vegetables, wild rice, or a fresh salad for a balanced meal.
- Suggestions: Consider dill sauce, garlic butter, or lemon butter to enhance the flavours.
- Plating Tips: Arrange the salmon thoughtfully on the plate with garnishes and sides to create an appealing presentation.
Common Mistakes to Avoid
- Overcooking the Salmon: Be vigilant about cooking time to ensure the salmon remains moist and tender.
- Not Preheating the Frying Pan Properly: Always allow the frying pan to heat thoroughly before adding the salmon to prevent sticking and ensure even cooking.
- Incorrect Oil Amount: Using too much or too little oil can affect cooking and the final texture of the salmon. Use just enough to coat the bottom of the pan lightly.
Salmon Steak Recipe FAQs
- How do I know when the salmon is done?
Look for a few key signs to ensure your salmon is perfectly cooked. The flesh should turn opaque and easily flake with a fork while maintaining a slightly translucent centre for a moist and tender texture. A meat thermometer is a reliable method: the salmon is done when it reaches an internal temperature of 63°C. Additionally, the exterior should be golden brown, especially if you are searing it on the hob.
- Can I cook salmon without oil or butter?
Absolutely! Cooking salmon without oil or butter is a great way to keep the dish lighter and healthier. A non-stick or well-seasoned cast iron frying pan works best for this method to prevent sticking. You can also bake or steam the salmon without added fats. To maintain moisture and enhance flavour, consider adding a splash of broth, lemon juice, or a sprinkle of your favourite herbs and spices before cooking.
- What should I do if the salmon starts to fall apart?
If your salmon begins to fall apart during cooking, handle it gently to minimise further breakage. Use a wide, flat fish slice to turn the fish carefully. If it does fall apart, repurpose the flaked pieces in other dishes such as salads, pasta, or salmon fish cakes.
To prevent this issue in the future, ensure your frying pan is properly preheated and try not to move the salmon too much during cooking. This will allow it to form a nice crust that helps keep it intact.
Conclusion
In summary, cooking salmon steak on the hob is quick, versatile, and nutritious, delivering exceptional flavour and texture.
Key points include achieving the correct doneness, using quality ingredients, and employing proper cooking techniques to maintain the fish’s integrity. Don’t hesitate to experiment with different seasonings and cooking methods. Try various herbs, spices, and marinades to discover your favourite flavour combinations.
