Salmon is one of the most popular and commonly eaten fish. With its tender texture and rich, fatty flavor, it’s no wonder why salmon is a favorite for many. Salmon steak in particular can be incredibly delicious when cooked properly. However, salmon steak is also easy to overcook and dry out.
In this article, I’ll explain how to cook salmon steak so that it turns out moist, flaky and full of flavor every time. Whether you want to bake, grill or pan sear your salmon, following these tips will help prevent overcooking.
Choosing the Right Salmon
The first step is selecting high quality salmon to cook. Opt for wild caught salmon over farmed for better flavor and texture. Make sure the salmon looks moist and glistening, without any dull or dry spots. Bright orange or pink flesh is ideal.
Popular salmon steak cuts
- King salmon (also called Chinook) – This is one of the fattiest salmon types, lending a rich flavor.
- Sockeye salmon – A leaner option with deep red flesh.
- Coho salmon – Offers a balance of fat and flavor.
- Atlantic salmon – A common farmed variety; less flavorful than wild.
Thicker steaks, around 1 to 1.5 inches, work very well for pan searing and grilling. Thinner salmon fillets are better for baking
The Importance of Not Overcooking
It’s crucial not to overcook the salmon or it will end up dry and chewy. Salmon is best when still translucent and moist in the center. Unlike meat salmon is safely eaten semi-raw in the middle.
Use a food thermometer to test doneness. Target an internal temperature of 125°F to 135°F for medium rare. The salmon will continue cooking after removed from heat.
These signs also indicate properly cooked salmon:
- Flesh turns opaque and begins flaking apart.
- Fatty areas take on an opaque white color.
- Meat feels firm but still moist when pressed.
Err on the side of undercooking rather than overcooking. You can always return it to the heat for a minute or two if needed.
Seasoning and Preparing the Salmon
Season salmon simply with just salt, pepper and maybe a little lemon or herbs. Avoid overpowering the flavor of the salmon with too many spices.
Let the salmon steak sit at room temperature for 15 to 30 minutes before cooking. This helps it cook more evenly. Pat the fish dry with paper towels. Make sure it’s as dry as possible so it sears nicely.
You can add olive oil or vegetable oil to prevent sticking. Rub a small amount over the entire surface.
Grilling Salmon Steaks
Grilling is a fast, hot cooking method that adds nice char. The high heat helps create a crisp outer layer.
Steps for grilling salmon:
- Prepare a clean, well-oiled grill grate. Preheat grill on high.
- Place salmon skin-side down. Grill for 4 minutes.
- Flip and grill the second side for 3 to 5 minutes, until opaque in center.
- Transfer to a plate and let rest for 5 minutes before serving.
Salmon steaks do tend to stick on grills. Using a metal fish basket can help. You can also coat the salmon in a light layer of cooking spray.
Pan Searing Salmon
Pan searing in a hot skillet gives an equally delicious crust. Use a heavy stainless steel or cast iron skillet.
To pan sear:
- Heat 1 Tbsp oil in a skillet over medium-high heat.
- When oil shimmers, add salmon skin-side down.
- Sear for 4 minutes until browned. Flip and cook 3 minutes on the second side.
- Remove salmon and let rest while you make a quick pan sauce (optional).
Create an easy lemon garlic pan sauce by cooking minced garlic in the salmon drippings. Whisk in chicken or vegetable broth, lemon juice and capers.
Baking Salmon in the Oven
Baking is a no-fuss, hands-off method. Oven temperatures between 400°F and 450°F work well.
For baked salmon:
- Line a baking sheet with parchment paper or foil.
- Brush salmon lightly with oil or cooking spray. Season.
- Bake for 10 to 12 minutes until just opaque in center.
You can also bake salmon in parchment paper or foil packets. This steaming effect keeps it extra moist. Add veggies, herbs and a little butter or oil to the packet too.
Let Salmon Rest Before Serving
An important final step is allowing the cooked salmon to rest before digging in. This finishing period gives the proteins time to relax and reabsorb any lost moisture.
Let salmon steaks rest on a plate for at least 5 minutes, loosely tented with foil. Thicker steaks may need up to 10 minutes. Resist the urge to slice into it right away.
After resting, the salmon will be optimally juicy, flaky and tender. Use a fork to gently lift meat away from the skin and bones. Now you can enjoy your perfectly cooked salmon!
Common Problems and Solutions
Here are some common issues people run into when cooking salmon steak along with tips to troubleshoot:
Problem: Salmon sticks to the grill or pan.
Solution: Make sure the cooking surface is well-oiled. Use lighter metal grates or pans. Lower heat slightly. Use a grill basket.
Problem: Salmon overcooks and dries out.
Solution: Don’t cook at too high of heat. Check for doneness early using a thermometer. Err on the side of undercooking and let carryover cooking finish it off the heat.
Problem: Salmon flesh turns white and dry around the edges.
Solution: Avoid very high baking temps like over 450°F. Tent foil loosely over salmon when baking to prevent over-drying edges.
Problem: Raw salmon flesh is dry and dull looking.
Solution: Pass on any salmon steaks that look overly dry before cooking. Select fish that looks glossy and moist.
Problem: Salmon skin sticks to the pan when searing.
Solution: Use a nonstick pan or add more oil. Gently loosen the skin after cooking instead of forcing it.
Problem: Salmon lacks much flavor.
Solution: Be sure to buy high quality wild caught salmon. Enhance flavor with bold seasoning, herbs, citrus and other ingredients.
Tips for Cooking Salmon Steak
Follow these tips for the best results when cooking salmon steak:
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Start with fresh, high quality salmon – wild caught if possible.
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Pat salmon very dry before cooking to help it sear better.
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Oil the cooking surface well to prevent sticking.
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Cook over moderately high, not extremely high, heat.
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Test temperature to avoid overcooking; salmon is best medium rare.
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Allow salmon to rest after cooking before serving.
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Adjust seasonings to complement, not overwhelm, the salmon flavor.
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Use sauces and glazes sparingly so they don’t mask the salmon.
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For grill-marked color, rotate salmon 45 degrees halfway through grilling time.
Salmon steak makes for a quick, delicious and healthy meal that’s easy to prepare. Follow the tips in this article and you’ll be able to achieve tender, flaky salmon with a crispy crust every time. Master the basics – like not overcooking and letting the salmon rest – for best results. Then experiment with fun flavor additions. Grilled, seared or baked salmon steak never disappoints.
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How to Make Salmon Steaks
This step is optional and can be skipped if you’re short on time. That being said, it seasons the fish and keeps the fish moist during cooking (helps the protein molecules hold onto moisture).
In a large container, whisk together the water and the salt until the salt has dissolved. Add the salmon steaks, ensuring they are fully submerged, set let brine at room temperature for 30 minutes.
Remove the salmon from the brine and pat dry with paper towels. Working with one steak at a time, remove the spine by first locating the white line at the top of the steak.
Using a paring knife or boning knife, cut along 1 side of the white line, around the spine, then along the membrane inside the belly flap. Repeat the process on the other side of the white line.
Using kitchen scissors, cut out and discard the spine and membrane near the top of salmon steak.
Run your fingers along the interior of the steak where the spine was removed; use kitchen tweezers to remove and discard any pin bones (they should slide out easily).
Carefully remove about 1 inch of skin from one belly flap.
Then tuck and roll skinned belly flap into steak to create a round steak.
Secure with one or two toothpicks. Repeat with the remaining steaks.
- Season and Coat in Cornstarch
Since the salmon has been brined, it won’t need too much additional salt. Season both sides lightly with salt and pepper then dredge in cornstarch.
Heat the oil in a large sauté pan over medium-high heat until shimmering (the oil should look like it’s vibrating). Add 2 steaks to the skillet and cook until the bottom side is lightly browned, flip the steaks and cook the second side until browned. Continue to cooking, flipping salmon every 2 minutes, until the centers are still slightly translucent and an instant-read thermometer registers 125ºF degrees.
When cooking salmon steaks, it’s imperative that the pan and the oil are adequately heated before adding the salmon. This ensures the salmon flesh will sear and release from the pan instead of sticking.
If you’re looking for a medium to medium-well cooked salmon steak, cook it until the center is no longer translucent (poke a pairing knife in the center and lightly pull the flesh apart). You can also check the internal temperature by using an instant-read thermometer, it should register 145ºF. For a medium-rare to medium-cooked steak, cook the salmon until the center is still slightly translucent. It should register 125ºF.
Salmon fillets are formed by first cutting the salmon in half lengthwise, top to bottom, to create two identical halves. The halves are then cut crosswise to create fillets. Salmon steaks, on the other hand, are formed by cutting the salmon crosswise, top to bottom, all the way down the fish. Each steak has two large flat slides of flesh, a thin band of skin around it and part of the spine in the center.
Salmon Steaks vs Fillets
Salmon fillets are formed by first cutting the salmon in half lengthwise, top to bottom, to create two identical halves. The halves are then cut crosswise to create fillets.
Salmon steaks, on the other hand, are formed by cutting the salmon crosswise, top to bottom, all the way down the fish. Each steak has two large flat slides of flesh, a thin band of skin around it and part of the spine in the center.
Salmon fillets are generally cooked skin side down and often flipped (or broiled) to brown the flesh side. With salmon steaks, because of the way they are cut, one or both of the flesh sides are in contact with the hot cooking surface. This offers more opportunity for crisp salmon but also poses more potential for sticking to pans and grill grates. Which is why it’s so important to preheat your pan and oil!
Honey Garlic Salmon Steaks | Salmon Recipe
FAQ
How to best cook salmon steak?
Pan-fry for best results.
While you can pan-fry, bake, or grill salmon steaks all with great results, I’m of the opinion that pan-frying gets you the most bang for your buck. It is quick, taking only about 10 minutes, and leaves you with perfectly browned flesh outside, and tender, flaky meat inside.
What is the best cooking method for salmon?
Cooking salmon on the stovetop is the ultimate in ease: If you don’t want to heat up your oven or spend too much time in front of it, sautéing a fillet is the way to go. Or if you’re looking for a low-fat option, poaching salmon produces tender, clean-tasting fish.
Is it better to pan fry or bake salmon?
For smaller, crispy, skin-on Salmon; a crispy pan sear is recommended. For bigger fillets, and succulent, skin-off King Salmon; the best method would be cooking in an oven.
How to cook a salmon cut steak?
Place in the centre of the oven and roast for 20 minutes, then reduce the temperature to 170°C for fan assisted or 180°C for ovens without a fan. Continue roasting for 20 minutes per 500g reaching a core temperature of minimum 58°C for a medium rare roast.