How to Cook Delicious Steelhead Salmon Like a Pro

Steelhead salmon is one of the most delicious and nutritious fish you can eat. With its bright orange flesh, high omega-3 content, and adaptability to many cooking methods, steelhead salmon should be a regular part of any healthy diet. Cooking steelhead properly helps bring out its best flavors and textures. Follow these tips and techniques for cooking flawless steelhead salmon every time.

Choosing Your Steelhead

• When buying whole steelhead at the market or fish counter, look for bright, clear eyes and vibrant reddish-orange flesh. Make sure the fish smells fresh, not fishy.

• For filets, choose pieces with firm, shiny flesh and avoid any with signs of drying or discoloration. Thicker cuts around 2 inches will hold up best for searing or grilling.

• Both wild-caught and farm-raised steelhead offer great flavor. Wild steelhead has a richer taste while farmed is more affordable.

• Plan for 8-12 oz of steelhead per serving. Larger filets can be portioned into individual pieces.

Preparing Steelhead for Cooking

• Thoroughly rinse steelhead under cold water and pat dry with paper towels. This helps remove any residual blood or scales.

• Check for pinbones running down the center of filets. Use fish tweezers or needle-nose pliers to remove.

• Leave skin on for searing or pan-frying, The skin protects the delicate flesh and gets deliciously crispy

• Sprinkle all sides lightly with salt before cooking. Salt enhances flavor and acts as a brine to keep fish moist.

• Allow thicker cuts to stand at room temperature for 10-15 minutes before cooking. This helps them cook evenly.

Simple Oven-Baked Steelhead

One of the easiest ways to cook steelhead salmon consistently is by baking it in the oven. This hands-off method yields tender, flaky results every time.

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

• Place seasoned steelhead filets skin-side down on prepared pan.

• Bake 12-15 minutes until fish flakes easily and registers 140°F internally.

• Drizzle filets with olive oil or melted butter for added richness.

• Squeeze fresh lemon over filets when they come out of the oven.

• Bake thick cuts closer to 20 minutes. Adjust time down for thinner tails or pieces.

• Add veggies like asparagus, potatoes, or broccoli to pan for easy side dishes.

Searing Steelhead to Perfection

Pan searing is a quick and easy way to cook steelhead with crispy, caramelized exterior and tender interior. Use a heavy pan for best results.

• Pat steelhead filets completely dry before seasoning with salt and pepper.

• Heat a drizzle of avocado or grapeseed oil in a nonstick or cast iron skillet over medium-high heat.

• When oil shimmers, place filets skin-side down. Press gently to ensure full contact.

• Cook undisturbed until skin is browned and crisp, about 3-4 minutes.

• Flip and cook until thickest part is opaque and fish flakes easily, about 2 minutes more.

• Use tongs to hold fish upright on skin side to render more fat and get ultra crispy skin.

• Add a knob of butter to pan and spoon over fish as it finishes cooking.

Grilling Plank-Roasted Steelhead

Grilling on a cedar plank infuses mild woodsmoke flavor into the salmon. The plank also helps retain moisture for tender, flaky texture.

• Soak cedar grilling plank in water 1 hour to prevent burning.

• Pat steelhead filets dry and coat with a bit of olive or avocado oil. Season.

• Place fish skin-side down on soaked plank.

• Grill over direct medium heat, with lid closed, 15-20 minutes until fish flakes easily.

• If plank catches fire, mist with water spray bottle. Close lid to extinguish.

• Carefully slide fish off plank to serving plate or board. Sprinkle with lemon juice.

• For a showstopper, grill a whole side of salmon on a soaked plank. Cook 25-30 minutes.

Succulent Steelhead Poached in Wine

Poaching is a foolproof way to cook steelhead that yields delicately cooked fish in an elegant sauce.

• Season steelhead filets with salt and pepper. Cut into serving-size portions.

• Heat 6 cups wine (white or red), broth, or water with aromatics like lemon, herbs, garlic, or sliced onion.

• Simmer liquid until reduced slightly. Lower heat to maintain gentle simmer.

• Gently add fish pieces to liquid. Cook at bare simmer 4-6 minutes until just opaque.

• Carefully remove fish with slotted spatula to warmed serving plates or bowls.

• Raise heat and reduce poaching liquid by half. Whisk in pats of butter.

• Pour reduced sauce over waiting fish. Garnish with fresh herbs.

Crispy Steelhead Fish Tacos

Fun, flavorful fish tacos are an easy weeknight dinner. Go bold with your favorite taco toppings.

• Cut steelhead filets into 3⁄4-inch wide strips. Toss with chili powder, cumin, salt and lime juice.

• Sauté fish in hot canola oil just until opaque and lightly crisped, 1-2 minutes per side.

• Warm corn or flour tortillas on griddle or in microwave.

• Fill tortillas with fish strips, shredded cabbage, diced onions, avocado, cilantro and sauce.

• Creamy sauces like chipotle mayo, ranch, or tangy white sauce pair deliciously with crispy fish.

• Add some crunch with shredded cheese, sliced radishes, or crumbled tortilla chips.

• Serve tacos with lime wedges, hot sauce, and Mexican rice and beans.

Pan-Seared Steelhead with Lemon Butter Sauce

This restaurant-quality dish is surprisingly easy to make at home. Searing gives the fish a crusty exterior while steaming keeps it moist and tender.

• Pat steelhead filets dry and season both sides with salt and pepper.

• Heat olive oil in a skillet over medium-high heat. Sear filets 3-4 minutes per side until browned.

• Add thinly sliced lemon rounds, thyme sprigs, garlic and chicken or vegetable stock to pan.

• Bring liquid to a simmer, then cover and steam fish 2-3 minutes until opaque throughout.

• Transfer fish to plates and tent with foil to keep warm.

• Reduce pan juices until slightly thickened. Whisk in cold butter until emulsified.

• Pour sauce over plated fish. Garnish with lemon slices and fresh parsley or dill.

Simple Steelhead Meals Beyond Dinner

While excellent for dinner, steelhead salmon also shines in easy weekday lunches and breakfasts.

• Make salmon salad sandwiches or wraps with chunked, flaked salmon, mayo, celery, onion, lemon juice and dill.

• Top salads with seared or grilled salmon strips, cubes or flakes for protein. Vinaigrettes complement salmon beautifully.

• Mix diced, cooked salmon with eggs then scramble and serve with toast or roasted potatoes.

• Lox-style smoked salmon, eggs, tomato, onion, capers on an everything bagel is a filling weekend breakfast.

With its adaptable texture and mild flavor, steelhead salmon seamlessly incorporates into any cuisine. Follow these tips for guaranteed success when cooking up this nutritious and sustainable fish.