How to Cook Delicious Steelhead Salmon

Steelhead salmon is a delicious and healthy fish that is easy to cook at home. With a few simple techniques, you can make moist, flaky steelhead salmon fillets that will impress your family or guests. In this article, we’ll cover everything you need to know about cooking steelhead salmon, from choosing the right fillets to our favorite cooking methods and recipe ideas.

What is Steelhead Salmon?

Steelhead salmon also sometimes called steelhead trout, is a variety of rainbow trout that migrates to the ocean like salmon. It has a bright orange-red flesh and rich full flavor that is similar to salmon.

Steelhead salmon live part of their lives in freshwater and part in the ocean This gives the fish a versatility to adapt to both environments and influences its flavor The fish has a moderate fat content around 8-10%, with healthy omega-3 fatty acids.

When shopping for steelhead salmon look for fillets or whole fish with shiny vibrant pink-orange flesh and clear eyes. Fillets should have minimal grey color or blood spots. High-quality steelhead salmon will have clean seafood aromas, not fishy odors.

Purchasing Steelhead Salmon Fillets

For easy cooking, steelhead salmon fillets are the most convenient option. When buying fillets, here are some tips:

• Choose fillets that are approximately 6 ounces or 170-225 grams each. This size is easy to work with.

• Look for fillets with the skin still attached, if you want crispy skin.

• Ensure fillets look moist and glistening, not dried out.

• Smell fillets to check freshness. There should be no strong “fishy” odor.

• Purchase fillets the day you plan to cook them for ultimate freshness.

• Ask the fish counter if they have any sushi-grade steelhead salmon. This is the freshest, high-quality option.

Thawing Steelhead Salmon Fillets

If the steelhead salmon fillets are frozen, properly thaw them before cooking:

• For quick thawing, place fillets in a sealable plastic bag and submerge in cold water. Change the water every 30 minutes until thawed. This takes about 1-2 hours for a 1 pound package.

• To thaw overnight, put fillets in the refrigerator. Place them on a plate or in a shallow dish to catch drips. Fillets 1 inch thick will thaw in 12-14 hours.

• Do not thaw fillets at room temperature or in hot water, as this promotes bacterial growth.

Once thawed, cook the steelhead salmon fillets within 1-2 days for best quality.

Seasoning Steelhead Salmon

Steelhead salmon has a naturally rich flavor that pairs well with simple seasonings. Some easy seasoning ideas include:

• Lemon – A squeeze of lemon juice brightens the flavor right before serving.

• Dill – This fresh herb complements steelhead salmon wonderfully. Sprinkle minced dill over the fillets.

• Garlic – Add minced or sliced garlic to infuse savory flavor.

• Chili powder or cayenne pepper – A small dash adds a touch of heat.

• Salt and pepper – Season fillets with a pinch of kosher salt and fresh cracked pepper.

• Soy sauce – Brush a soy sauce and brown sugar mixture over salmon before broiling.

• Teriyaki – Coat fillets with teriyaki sauce for a sweet, sticky glaze when grilling.

How to Cook Steelhead Salmon Fillets

Steelhead salmon fillets cook quickly and are suitable for almost any cooking method. Here are some of our favorite techniques:

Baked Steelhead Salmon

Baking is a no-fuss way to cook moist, flaky steelhead salmon fillets.

• Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or foil.

• Place fillets skin-side down on the baking sheet. Brush with olive oil or melted butter.

• Optionally, top fillets with sliced lemon, fresh herbs, minced garlic, etc.

• Bake for 10-15 minutes, until salmon flakes easily with a fork.

Baked steelhead salmon is that easy. Let the fish rest 5 minutes before serving.

Pan-Seared Steelhead Salmon

For crisp seared exterior, cook the fillets in a hot skillet:

• Pat fillets dry with paper towels. Season with salt and pepper.

• Heat an ovenproof skillet over medium-high heat and add a drizzle of oil.

• When pan is very hot, add fillets skin-side down. Cook 2-3 minutes until crispy.

• Flip fillets and transfer skillet to oven. Bake at 400°F for 5-8 minutes until cooked through.

Grilled Steelhead Salmon

The grill adds delicious smoky flavor to steelhead salmon.

• Oil the grill grates well. Preheat grill to medium-high heat.

• Brush fillets with olive oil or teriyaki sauce. Season with salt and pepper.

• Place fillets skin-side down. Grill for 3-5 minutes per side.

• Move fillets over indirect heat if flare-ups occur. Cook until opaque and flaky.

Poached Steelhead Salmon

For a healthy poached method:

• Fill a skillet with 1-2 inches water and add lemon slices, herbs, peppercorns, etc.

• Simmer over medium heat. Slide in fillets and poach 8-10 minutes until opaque and cooked through.

Poached steelhead salmon stays moist and light.

How to Tell When Steelhead Salmon is Cooked

It’s important not to overcook steelhead salmon or it will dry out. Look for these signs that it’s done:

• The flesh turns opaque and flakes easily with a fork.

• The center of the fillet reaches 145°F on a meat thermometer.

• The flesh near the bone is still slightly translucent when pierced with a paring knife.

Undercooking is also risky with fish. Make sure steelhead salmon reaches 145°F minimum for food safety. Let fillets rest 5 minutes after cooking – the temperature will rise another 10°F.

Top Recipe Ideas for Steelhead Salmon

From main courses to appetizers, here are some stellar recipes to cook up delicious steelhead salmon:

• Maple Baked Steelhead Salmon – Coat fillets with maple syrup, soy sauce, garlic and ginger. Bake until caramelized and sticky.

• Lemon Herb Steelhead Salmon – Stuff fillets with a lemon slice and fresh herbs. Bake or grill until cooked through.

• Cajun Blackened Steelhead Salmon – Coat fillets with Cajun seasoning. Sear in a very hot skillet.

• Steelhead Salmon Burgers – Make patties from chopped, seasoned salmon. Grill to perfection.

• Steelhead Salmon Avocado Salad – Flake cooked salmon over spinach with avocado, tomatoes, lime dressing.

• Teriyaki Steelhead Salmon – Marinate fillets in teriyaki sauce. Broil or grill until caramelized.

• Smoked Steelhead Salmon – Smoke raw fillets or hot smoke cooked fish. Enjoy as is or make salmon dip.

• Steelhead Salmon Cakes – Make crispy patties from salmon, breadcrumbs, eggs, and seasoning. Pan fry.

The rich flavor of steelhead salmon pairs so well with bright, fresh ingredients. Use these recipe ideas to enjoy healthy, delicious steelhead salmon meals at home.

Storage Tips for Leftover Steelhead Salmon

Properly stored, leftover cooked steelhead salmon keeps for 3-4 days refrigerated. Here are some storage tips:

• Let cooked fillets cool completely, then store in an airtight container.

• Place the container on the bottom shelf of the refrigerator, where it’s coldest.

• If storing longer than 2 days, wrap the container in foil to block light exposure.

• Use leftover salmon within 3-4 days for max freshness. The oils can go rancid if kept too long.

• Do not freeze previously cooked steelhead salmon. The texture will degrade. Only freeze uncooked fillets.

• Prior to use, smell leftover salmon to ensure it has not spoiled. Discard any fish with an unpleasant or sour odor.

With proper handling, steelhead salmon stays fresh and can be used in versatile ways like salmon salad, salmon tacos, salmon hash, or salmon pasta.

Tips for Cooking Steelhead Salmon Perfectly

Cooking steelhead salmon fillets to tender, flaky perfection just takes a few simple tips:

• Let fillets sit at room temperature for 15-20 minutes before cooking so they cook evenly.

• Pat fillets completely dry before seasoning or searing. Dry fish browns better.

• Use a digital food thermometer to accurately check doneness, especially for thick fillets.

• For grill or pan, get the cooking surface very hot before adding fillets. Sear for crisp