Today’s healthy salmon steak recipe requires nothing but simple cooking techniques. It’ll take you 40 minutes to make with the least amount of effort and very little cleaning. It’s also a dish to help flex your muscles on Men Make Dinner Day (November 1).
Before we start, here are some interesting facts about salmon.
What Is a Salmon Steak?
A salmon steak is a type of fish cutlet. This particular piece is cut perpendicular to the fish spine, resulting in it having more bones than a fillet.
That being said, in larger fish like salmon, those bones are often easy to remove. You can even purchase boneless steaks of salmon or tuna sometimes.
They are widely available at supermarkets, fishmongers, or seafood markets.
How Healthy Is Salmon?
You may have heard all the talk about salmon being one of the most nutritious fish. But how healthy is it?
First of all, salmon is a good source of protein. 100g of raw salmon contains 22.2g of protein.
This amount of protein is almost as much as a boneless skinless chicken breast (22.5g). This makes salmon a great alternative for those who are trying to eat more protein and build muscle.
Another thing we love about salmon is that it’s low in calories. Raw salmon can contain 131 calories per 100g— a bit higher than chicken (120 calories).
The reason why salmon contains more calories than chicken breast is because salmon is higher in fat. That being said, those fats are mostly healthy unsaturated fatty acids.
Salmon is rich in omega-3 fatty acids. This type of fat is considered healthy and proven to bring lots of health benefits.
1. Is Salmon Good for Losing Weight?
Eating salmon may help you control your weight.
As mentioned, salmon contains a high amount of protein, while being relatively low in calories. This means that when you eat salmon, you will stay full longer while consuming fewer calories.
While you’re in the state of satiety, you won’t have cravings and will steer clear of snacks. And, without all the excess calories from said snacks, you won’t gain weight.
2. Is Salmon Healthier than Tuna?
Since salmon and tuna are both equally delicious and healthy, it would be unfair to decide which one is better. When it comes to nutritional content, they both have their strengths and weaknesses.
While both are a great source of protein, salmon contains a few more calories per serving than tuna. This is because of its high fat content.
That being said, most of those fatty acids are omega-3— the healthy type we mentioned. You won’t have to worry about the unhealthy, unwanted trans fats when eating salmon.
So, if you’re trying to follow a high-protein diet, both salmon and tuna are great for you. In the end, it all comes down to your personal preference.
Spices to Season Salmon
For today’s salmon steak recipe, we only use a simple blend of paprika, salt, and pepper to season our fish. However, you can use additional spices to give your fish steak more flavor.
We have a few suggestions:
- Fresh herbs: In our humble opinion, thyme and dill are probably the best herbs to go with salmon. Be cautious when using fresh herbs, though, as a little can be powerful enough to flavor your fish.
- Warm and aromatic spices: These include cayenne pepper, onion powder, paprika, garlic powder, ginger, turmeric powder, chili powder, chili flakes, and many more.
Experiment with different spices to discover your favorite flavor profile and season your fish to perfection. Our salmon with honey mustard sauce and this baked maple glazed salmon are perfect for exploring unique flavors.
How to Make Salmon Steak
Here is a brief summary of our salmon steak recipe:
Preheat the oven to 440°F.
Season the salmon.
Season the vegetables.
Bake the vegetables.
Make the sauce.
Coat the salmon.
Sear the salmon.
Full ingredient measurements and detailed instructions are available below.Jump to Recipe
What Temperature to Cook Salmon
The cooking temperature depends on your cooking method and the thickness of your salmon. For example, an easy broiled salmon will bake at 350°F in the oven, while you can cook salmon in a pan at a low temperature.
You could even turn it into a patty and butter sear it to give you the best salmon burger — it all depends on which technique you use.
Therefore, we can’t recommend a precise temperature for you to cook your salmon.
There is, however, a safe way to make sure your salmon is perfectly cooked.
We recommend using a probe thermometer to check the internal temperature. No matter which cooking method you use, the thickest part of the salmon should reach 145°F internal temperature.
If the internal temperature is lower, you will need to cook it a bit longer. However, if the temperature is higher, your salmon may be overcooked and become dry.
What to Serve with Salmon Steak
For today’s meal, we’re serving salmon steak with a side of broccoli salad.
Although our salmon comes with vegetables, it may not be enough fiber for you. Fiber intake may vary depending on your age and sex, but overall, an adult should consume about 25g of fiber per day.
Our broccoli salad can provide about 3.7g of fiber per serving. Along with the vegetables in the recipe, you will consume up to 9g of fiber in total.
More importantly, this salad is easy to make— it only takes roughly 20 minutes. You can even make it ahead of time and put it in the fridge while you make the salmon.
In addition, the slightly chilled, sweet, and sour salad is a nice contrast to the warm, rich, and creamy salmon. This meal combination will surely give you a pleasant culinary experience.
Here are the nutrition facts for the meal:
|Salmon Steak||Main Dish||507||9.0 g||562 mg|
|Broccoli Salad||Side Dish||244||2.7 g||253 mg|
|Total||751||11.7 g||815 mg|
Hosting a dinner party? Fish for compliments with these inspiring ways to make salmon and try our easy, gourmet cooking recipe, this simple blackened salmon tacos recipe, a salmon with parmesan crust, and our very best teriyaki salmon recipe.
Try These Delicious Recipes:
- Creamy Garlic Butter Tuscan Salmon
- Traditional Lomi Lomi Salmon
- Salmon With Miso Sauce
- Greatest Choices for a Healthy Diet
Salmon Steak Recipe
- 26 oz salmon steaks
- 1/2 tsp black pepper
- 1 tsp paprika divided
- 1/2 tsp salt divided
- 6 oz green beans trim off the ends and cut in half
- 10 oz potatoes cut into thin wedges
- 8 oz baby carrots cut in half lengthwise
- 1 1/2 tbsp olive oil divided
- 1/2 tsp garlic powder
- 2 tbsp white wine
- 3 tbsp unsalted butter
- 1 tbsp heavy cream
- 1/4 cup whole milk
- 0.5 oz grated Parmesan cheese
- 2 tbsp all-purpose flour
- 2 tsp garlic 2 cloves, minced
- 1/2 tsp fresh thyme leaves only
- 2 tsp parsley roughly chopped, for garnish
- Preheat the oven to 440°F.
- Season the salmon: Arrange the salmon steaks on a large plate. Sprinkle with 1/2 tsp black pepper, 1/2 tsp paprika, and 1/4 tsp salt. Rub the spices onto the salmon evenly. Set aside.
- Season the vegetables: Line a baking sheet with parchment paper. Combine 6 oz green beans, 10 oz potatoes, and 8 oz baby carrots on the sheet. Season with 1 tbsp olive oil, 1/2 tsp paprika, and 1/2 tsp garlic powder. Mix well to coat the spices evenly.
- Cook the vegetables: Remove the green beans from the baking sheet and put them in a bowl. Transfer the baking sheet to the oven and bake the potatoes and carrots for 10 minutes. After that, place the green beans onto the tray along with the other vegetables and bake for another 10 minutes. Once the timer rings, take the tray out of the oven and set aside.
- Make the sauce: Heat a small saucepan over medium heat. Add 2 tbsp white wine and let it boil for 15 seconds. Add 3 tbsp unsalted butter and whisk vigorously until fully melted. Add 1 tbsp heavy cream and whisk it into the sauce. Continue to add 1/4 cup whole milk, 0.5 oz grated Parmesan cheese, and the remaining 1/4 tsp salt. Whisk well until emulsified. Turn off the heat and set aside.
- Coat the salmon: Add 2 tbsp all-purpose flour to a plate. Use a tong to pick up the salmon and dip it into the flour. Coat the fish evenly with flour on both sides. Once coated, transfer to another plate and set aside.
- Sear the salmon: Heat a grill pan over medium heat. Add the remaining 1/2 tbsp olive oil to the pan. Once it’s hot, add the salmon and sear for about 2 minutes or until just cooked. Flip and cook for another minute or until golden brown on both sides. Add garlic and thyme. Cook for 30 seconds or until fragrant. Turn off the heat. (If your grill pan is small, you can cook 1 or 2 pieces at a time like we do in the video.)
- Serve: Arrange a stack of vegetables in the center of a serving plate. Place a salmon steak on top. Pour a spoonful of the sauce over the salmon. Sprinkle with freshly chopped parsley and serve.
1. How Many Calories Are in Salmon Steak?
Our salmon steak contains about 507 calories per serving. One serving consists of a healthy portion of protein, vegetables, and just enough sauce to bring everything together.
2. How Long Does Salmon Steak Last?
Salmon steak is easy to make, and even easier to store. If you love planning meals for the whole week, these steaks are perfect for you.
You can make them ahead of time and keep them in the fridge for 3 days.
It’s best to let the salmon, vegetables, and sauce cool before refrigerating. We also recommend storing them in separate airtight containers to prolong shelf life.