Easy Oven baked Salmon steaks, is a great weeknight meal idea, that takes no time at all. The onions and garlic on the bed that the salmon sits on, along with the herbs and spices, lemon, and baking it until it turns caramelized, give it a taste that will make your mouth water. This is a must try!.
Salmon steak is a delicious and healthy meal that is quick and easy to make at home. With just a few simple ingredients and techniques, you can cook salmon steak perfectly every time In this comprehensive guide, I’ll walk you through everything you need to know to master cooking salmon steaks
What is Salmon Steak?
Salmon steak is a thick, cross-cut slice of salmon that includes part of the backbone It is different from a salmon fillet which does not contain any bones Salmon steaks are cut perpendicular to the spine and contain pin bones throughout that need to be removed before cooking.
The most common types of salmon used for salmon steaks are:
- King salmon
- Sockeye salmon
- Coho salmon
- Atlantic salmon
Salmon steak has a similar flavor, texture, and nutrition profile as salmon fillets. The main difference is that steaks are thicker and take a little longer to cook.
Benefits of Salmon Steak
There are many excellent health benefits associated with eating salmon steak:
- High in omega-3 fatty acids like EPA and DHA
- Excellent source of protein
- Rich in B vitamins like niacin, B12, and B6
- High in potassium, selenium, and antioxidants
- Low in saturated fat and calories
Salmon is one of the best fish to incorporate into a healthy diet due to its stellar nutritional profile. Consuming salmon steak provides anti-inflammatory effects and can help reduce the risk of heart disease, stroke, and other chronic illnesses.
How to Choose Salmon Steak
When purchasing salmon steaks, here are some tips for selecting the best quality:
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Look for steaks that are fresh, firm, and bright in color. The flesh should be glistening and bounce back when pressed gently.
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Avoid steaks that have dull, brown spots or look mushy and opaque. This indicates the salmon is old.
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Smell the salmon to check for freshness. It should smell like the ocean, not fishy or ammonia-like.
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Opt for wild-caught salmon over farmed for maximum omega-3 content and sustainability.
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Make sure the steaks are properly deboned by the fishmonger, with just the center backbone remaining.
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Pick steaks that are at least 1-inch thick for the best texture when cooked. Thinner steaks can dry out.
How to Store Salmon Steak
Proper storage is key to keep salmon steak as fresh as possible:
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When buying previously frozen steaks, keep frozen until ready to use.
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For fresh salmon, store in the coldest part of the refrigerator for 2-3 days max.
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Place salmon in a container or bag, and lay flat so the steaks don’t curl.
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To freeze fresh salmon steaks, wrap tightly in plastic wrap or foil and use within 3-4 months.
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Never refreeze previously frozen salmon. Only defrost once before cooking.
Preparing Salmon Steak for Cooking
Before you start cooking your salmon steaks, there are a few quick steps to prepare them:
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Rinse steaks under cold water and pat dry with paper towels. Remove any scales or residue.
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Carefully run your fingers over the steaks to feel for any remaining small bones. Use tweezers or pliers to remove them.
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Lightly season the salmon steaks on both sides with salt, pepper, herbs, spices, or marinades.
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Drizzle or brush a small amount of oil over the steaks to prevent sticking.
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Optional: Let the seasoned steaks sit for 15-30 minutes to allow flavors to penetrate.
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Use immediately or refrigerate until ready to cook. Salmon steaks are very quick cooking.
How to Cook Salmon Steak – Stovetop Methods
There are a few easy stovetop cooking methods for tender, flaky salmon steak every time.
Pan-Seared
Pan searing is a quick and simple way to cook salmon steaks to perfection. Follow these tips:
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Use a nonstick skillet or cast iron pan for the best sear.
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Get the skillet very hot before adding oil. Salmon releases moisture so you want the pan sizzling.
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Coat pan with a high heat oil like avocado, grapeseed, or olive oil.
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Carefully lay steaks in the pan flesh side down. Do not move or check for at least 3 minutes.
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After 3 minutes, gently flip steaks. Cook another 3-5 minutes on skin side.
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Salmon is done when it flakes easily and is opaque throughout, around 130°F internally.
Pan-Fried
Pan frying utilizes a bit more oil to gently cook the steaks through:
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Heat 1⁄4 inch of oil like vegetable, canola, or olive oil in a skillet over medium-high heat.
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When oil shimmers, add steaks and fry 3-4 minutes per side.
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Monitor oil temperature so it stays around 350°F. Adjust heat as needed.
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Salmon is fully cooked when it flakes apart and reaches 140°F internally.
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Drain steaks on a paper towel-lined plate before serving.
Poached
Poaching gently cooks delicate salmon steaks in hot liquid:
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Prepare a shallow skillet with 2-3 cups of broth, wine, lemon juice, or water.
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Bring liquid to a bare simmer then add steaks.
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Poach steaks for 5-7 minutes, spooning liquid over.
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Salmon should reach 140°F internally and flake easily when poked with a fork.
Grilled
For maximum flavor, grill salmon steaks over direct high heat:
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Preheat grill to medium-high, 400-450°F direct heat.
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Oil the grill grates right before adding steaks to prevent sticking.
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Place steaks directly over the heat. Grill skin-side up first.
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Grill approximately 4 minutes per side. Salmon is done at 145°F.
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Resist the urge to flip frequently which can cause sticking.
How to Cook Salmon Steak – Oven Methods
You can also use your oven to cook salmon steaks with excellent results.
Baked
Baking salmon steaks is one of the easiest hands-off methods:
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Preheat oven to 400°F. Line a baking sheet with parchment.
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Arrange steaks on prepared pan and brush with oil or melted butter.
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Bake for 12-15 minutes until salmon reaches 140°F internally.
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Broil for 1-2 minutes at the end for crispy edges if desired.
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Let rest 5 minutes before serving. The temperature will rise another 5°F.
Broiled
Broiling directs intense heat from above to quickly cook steaks:
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Preheat broiler on high and position rack 6 inches from heat source.
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Place steaks on a broiler pan or foil-lined baking sheet.
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Broil salmon for 3-4 minutes until top is browned. Flip and cook another 3 minutes.
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Check temperature (145°F) and watch closely to avoid burning.
Roasted
Roasting utilizes hot, dry oven air to produce tender, caramelized salmon:
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Preheat oven to 450°F. Line a sheet pan with parchment paper.
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Toss steaks with just a bit of oil. Spread in a single layer on prepared pan.
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Roast for 12-15 minutes, until salmon reaches 140°F internally.
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Rotate pan halfway through for even cooking.
How to Know When Salmon Is Done
It can be tricky knowing exactly when salmon steaks are fully cooked. Here are some tips:
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Use an instant-read thermometer to check for doneness. Salmon should reach 140-145°F.
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The flesh should flake apart easily using a fork and be opaque throughout.
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Pay attention to cooking times as they vary based on thickness. Thicker steaks take longer.
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Cut into the thickest part of a steak and check that the interior is no longer translucent.
Common Mistakes to Avoid
It’s easy to over or undercook salmon steaks if you’re not careful. Here are some key mistakes to avoid:
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Overcooking – Cooking salmon to well-done makes it dry and rubbery. Use a thermometer for accuracy.
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Undercooking – Raw or translucent patches indicate the salmon needs more time to cook through.
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Uneven cooking – Frequently flipping salmon while cooking causes uneven doneness. Resist the urge.
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Boring flavors – Salmon benefits from bold seasonings and sauces. Be generous with herbs, spices, citrus, etc.
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Refreezing – Thawed salmon should never be refrozen for safety and quality reasons. Only freeze once.
Serving and Pairing Ideas
Salmon steak makes a quick, elegant meal any night of the week. Here are serving suggestions:
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Top steaks with lemon slices, parsley, pesto, or hollandaise sauce.
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Serve
Always inspired by our Italy trips
One thing I love about Italy is how the ingredients inspire us to create simple and delicious food. These salmon steaks were something I had put together at Nicolettas parents place for lunch. Truthfully, I usually use the salmon fillet, however the salmon steaks are more common in Italy. I am preferring the bone-in as it provides more flavor and moisture, especially roasted with onions and garlic. Absolutely delicious, and today I am sharing this recipe with you.
Here is how we prepare our salmon
- Pre-heat oven to 375° F.
- First wash and pat dry the salmon steaks. Season with salt, pepper, and dried oregano, on both sides.
- Cut your onion into rounds that are about ⅛ of an inch thick after peeling it. No matter what kind of onion you have on hand, you can use it.
- Fill a medium-sized baking dish with enough EVOO to cover the bottom. This dish should be big enough to fit both steaks without being too crowded.
- Add the garlic and onion rounds, and then season with salt and pepper.
- Wash and slice your lemon into ⅛ inch rounds.
- Put the salmon steaks on top of the onions. Drizzle with more EVOO, add a pinch of chili flakes, and top with lemon slices. Sprinkle with fresh chopped parsley.
- Place it in the middle of the oven rack and bake for 20 to 25 minutes, or until a thermometer reads 125°F to 130°F in the middle. If you have wild salmon 120°F-125°F.
- Take out of oven and let rest 5 minutes. That looks so so good. Love the color.
With a spatula, scoop up one of the salmon steaks. Arrange it on your dish and top it with the onions that have been caramelized. Add more chopped fresh parsley on top.
Learn to Cook! || Salmon Steaks!
FAQ
What is the best cooking method for salmon?
What is the difference between salmon fillet and salmon steak?
Do you flip salmon steaks?
How is salmon supposed to be cooked?
What do you need to cook a salmon steak?
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.
What are the benefits of eating cooked salmon for dinner daily?
The daily consumption of salmon can provide proteins of high biological value, healthy fats, phosphorus, potassium, iodine, selenium, and vitamins of groups B, E, and D.
How long does it take to cook a salmon steak?
Ready in just 15 minutes, it’s perfect for an easy weeknight meal, but elegant enough for a special occasion. In a small bowl, combine softened butter, minced garlic, fresh herbs, salt, and black pepper. Set aside. Pat the salmon steaks dry with paper towels. Season both sides of each salmon steak with salt and black pepper.
How do you cook salmon steak in a pan?
Sprinkle, then rub both sides of the salmon with salt, pepper, and sage. Melt the butter in a large nonstick or cast-iron skillet over medium-high heat. Swirl to coat. When the foaming subsides, add the salmon steaks. Fry them for 3 minutes on the first side.
How do you cook salmon steak at room temperature?
Bring to room temperature: Allow the steaks to stand at room temperature before cooking, about 15 to 20 minutes. Season: Mix the salt, smoked paprika, garlic powder, onion powder, dried thyme, and cumin in a small bowl. Pat the salmon dry with a clean towel. Rub the seasoning mix on both sides of the salmon steaks.
What is a salmon steak?
Salmon steaks are a cut of salmon that have the bone in the center and have more smaller bones in the salmon than typical fillets. Keep this in mind – because it will be important to de-bone the salmon (except for the main bone) before you make it. That way, you don’t have pesky bones in your salmon while you’re trying to eat.