Salmon Steaks
Salmon steaks are done in about 10 minutes in a hot frying pan, which makes them one of the quickest fish dinners you can put on the table. The thick cut stays moist in the middle while the outside turns golden, and a rub of olive oil, oregano and a little salt is all the seasoning it needs. A squeeze of lemon at the end finishes the plate. This serves two.
- Total
- 17 min
- Prep
- 5 min
- Cook
- 10 min
- Serves
- 2
- Per serving
- 410kcal
How long to cook salmon steaks
A salmon steak is a thick cross-section cut from the whole fish, with a rim of skin and a small bone in the middle. That shape holds together in the pan and stays moister than a thin fillet. Steaks about 2.5–3cm thick need 4 minutes on each side over a medium-high heat, and thinner ones need less.
The seasoning is deliberately plain: olive oil, oregano, salt, pepper and lemon. Chopped dill or parsley can replace the oregano, but stir in a tablespoon after cooking, because fresh herbs burn in a hot pan. If the steaks are frozen, the method for pan-fried frozen salmon is a better guide than this one.
Salmon steaks: the method
Tap a time to start a timer.
- Dry and season Pat the steaks dry on both sides with kitchen paper, as a dry surface browns better. Mix the olive oil, oregano, salt and pepper in a small bowl and rub it over both sides of each steak.
- Heat the pan Set a large non-stick frying pan over a medium-high heat for , until a drop of water sizzles on contact. The oil on the fish is enough, so you do not need to add more.
- Cook the first side Lay the steaks in the pan, away from you, and cook for without moving them. The underside should be golden and the flesh should have turned opaque about halfway up the side.
- Turn and finish Turn the steaks with tongs and cook for another , until the fish is opaque all the way through and flakes easily at the thickest part. Take the pan off the heat.
- Rest and serve Move the steaks to warm plates and leave them for . Squeeze over some of the lemon and serve the rest in wedges. The small central bone slips out easily once the fish has rested.
What to serve with salmon steaks
Boiled new potatoes with a knob of butter and steamed green beans or tenderstem broccoli make a simple plate, and a cucumber and leaf salad keeps it light. For something creamier, parsley sauce is the classic British partner for fish, and salmon with parsley sauce shows how to make it.
Common problems and fixes for Salmon Steaks
- The steaks stick to the pan.
- The pan was not hot enough, or the fish was turned too soon. Heat it for the full 2 minutes and wait until the steaks release easily when you nudge them.
- The outside is golden but the middle is still translucent.
- The steaks were thicker than 3cm. Turn the heat down to medium and cook for 1–2 minutes more on each side, or cover the pan with a lid for the last 2 minutes.
- The fish is dry and chalky.
- It cooked for too long. Take it off the heat as soon as the centre has turned opaque, because it keeps cooking on the plate. A probe reading of 55–63°C in the centre is a useful guide for moist fish.
Frequently asked questions about Salmon Steaks
How long do you cook salmon steaks in a frying pan?
About 4 minutes on each side over a medium-high heat for steaks 2.5–3cm thick. Thicker steaks need 1–2 minutes more per side. They are ready when the flesh is opaque and flakes easily.
Can you cook them in the oven instead?
Yes. Bake them at 200°C (180°C fan), gas 6, for 12–15 minutes on a lined baking tray, until the flesh flakes easily.
Can you cook salmon steaks from frozen?
It is better to defrost them overnight in the fridge first. Cooked straight from frozen, the outside overcooks before the middle is ready. Pat them dry before seasoning.
How long do leftovers keep?
Up to 2 days in a covered container in the fridge. Flake the cold fish into a salad, or reheat it gently until steaming hot so it does not toughen.
How did you like the recipe?
4.9 / 5 · 75 ratings
