Salmon steak is a nutritious main dish that is high in omega-3 fatty acids, vitamin D, selenium, protein and vitamin B. Wild caught salmon is highest in nutritional value, and should be purchased if possible in your area, though it generally costs a bit more than farm-raised salmon steaks. Thick salmon steaks can be cooked in a variety of ways as well.
Cedar Plank Grilling
Step 1
Fill a large, clean bucket or basin with cold water. Put a cedar plank in the water and let it rest for one hour.
Step 2
Preheat a gas or charcoal grill to 400 degrees Fahrenheit. Meanwhile, brush the salmon on both sides with vegetable oil and season it with sea salt and freshly ground black pepper to taste.
Step 3
Place the cedar plank on the grill after it has soaked for one hour. Close the top on the grill and heat the cedar plank for 20 minutes.
Step 4
Put the salmon steak on the cedar plank over direct heat. Cook the salmon steak for eight to 10 minutes per side or until slightly browned on the outside.
Step 5
Take the cedar plank off the grill and allow the salmon to rest for five minutes before serving it.
Broiling
Step 1
Preheat the broiler to 500 F.
Step 2
Line the inside of a broiler pan with aluminum foil.
Step 3
Brush the salmon steak with vegetable oil to coat and season the fish with sea salt and freshly ground black pepper.
Step 4
Place the fish in the broiler pan and broil the fish 6 inches from from the heat source for five minutes per side.
Step 5
Remove the salmon steak from the broiler and allow it to rest in the pan for five minutes before serving it.
Pan-Searing
Step 1
Brush the salmon on both sides with an even combination of vegetable oil and melted unsalted butter. Season the fish all over with sea salt and freshly ground black pepper.
Step 2
Heat 1/2 tbsp. vegetable oil in a large sauté pan until just smoking.
Step 3
Put the salmon in the hot sauté pan and cook it for six to seven minutes per side without moving the fish in the pan.
Step 4
Take the sauté pan off the heat and allow the fish to rest for five minutes before serving it.
Tips and Warnings
- Season the salmon steak with freshly chopped dill right before cooking it.
Things You'll Need
- Clean bucket or basin
- Cedar plank
- Gas or charcoal grill
- Food brush
- Vegetable oil, for brushing
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Salmon steak, approximately 1 1/2-inches thick
- Unsalted butter, for brushing
- Large sauté pan
- Broiler pan
- Aluminum foil
References
- "Fish and Shellfish"; James Peterson; 1996
- Salmon Facts: Health, Nutrition and Taste
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