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Healthy Way to Pan Grill Salmon Steaks

author image Patrick Hutchison
Patrick Hutchison has been doing freelance work since 2008. He has worked as a physical therapy aide and as a writer for various websites including Destination Guides and several travel-related companies. Hutchison has a Bachelor of Arts in history and anthropology from the University of Washington.
Healthy Way to Pan Grill Salmon Steaks
Pan grilling salmon steaks adds flavor without fat. Photo Credit Creatas/Creatas/Getty Images

Pan grills are indoor alternatives to outdoor barbecues and grills. They look like a regular pan, but with raised grooves to simulate a grill. Cooking salmon with a pan grill is a healthy alternative to other modes of preparation, especially frying. However, when pan grilling salmon, you should consider the best techniques.


Salmon steaks are a significant source of omega-3 fatty acids, which can help lower cholesterol while providing an solid source of protein. Using a pan grill is a healthier way to cook proteins, like salmon, because it raises the meat off the cooking surface and fatty oils. Unlike pan frying, pan grilling cooks salmon steaks without saturating them with fats, preserving the healthy benefits of the salmon steak.


When pan-grilling a salmon steak, you need to use a small amount of oil to prevent the salmon from sticking to the grill. The type of oil you use can either increase or decrease the health benefits of your salmon steak. The best oil is liquid vegetable oil. Liquid vegetable oil is a low in the saturated fats and cholesterol that are bad for your heart. The most common liquid vegetable oil is simple canola oil, either from a standard bottle or aerosol spray.

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Heat your pan grill over medium-high heat. Apply a light coating of liquid vegetable oil to the grill's surface. If you are using aerosol spray oil, spray the entire surface evenly. Otherwise, use a grill brush or a folded up paper towel dipped in oil to apply the oil to the grill surface. Place the salmon, skin-side down, on the grill and cook thoroughly, about six to eight minutes, depending on the thickness of the salmon steak.


Consider ways to add flavor to your salmon, without adding fats or calories. Salmon steaks work well when marinaded. Citrus juice, soy sauce, fresh herbs and seasonings are healthy choices for use in salmon steak marinades. Once cooked, eating the salmon skin is optional. Salmon skin is a dense source of the omega-3 fatty acids that are beneficial in seafood. However, removing the skin can help decrease the fat content of the salmon.

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