Pan-fried salmon steak is a delicacy when seasoned with sage and fried in butter. It’s a delicious dish that also happens to be very healthy!
Salmon is a huge favorite of mine. It’s wonderfully fatty and so very flavorful.
In this easy recipe, perfect for a weeknight dinner, the butter and sage impart wonderful flavors upon the already-delicious fish.
The ingredients you’ll need
You’ll only need a few simple ingredients to make this tasty salmon recipe. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
- Salmon steaks
- Sea salt and black pepper
- Dried sage
- Unsalted butter for frying
How to cook salmon steaks
It’s easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
- Season the fish pieces with the spices.
- Fry in butter until browned on the outside and cooked through, about three minutes per side.
Is salmon steak healthy?
I love the fatty, rich taste of salmon. And although it is not a low-calorie fish, it’s very healthy and an excellent source of omega-3 fatty acids.
If at all possible, do try to buy sustainable, wild-caught or responsibly farmed fish. I actually like the taste of farmed better than wild (maybe because it’s fattier?), so I was happy to read that it CAN be a healthy option.
When is the fish fully cooked?
This recipe was written for 6-oz steaks. If yours are bigger, you’ll need to fry them longer, possibly 4-5 minutes per side.
But then do reduce the heat to medium or even medium-low after the first 3 minutes.
Salmon is fully cooked when its color turns from translucent to opaque. Its internal temperature, measured by an instant-read thermometer inserted into the thickest part (without touching the bone), should reach 135 degrees F.
How to serve this dish?
This is a very versatile main dish. It pairs well with almost any side dish. I often serve it with butternut squash souffle and with steamed spinach.
What to do with leftover salmon steak?
You can keep the leftovers in the fridge, in an airtight container, for up to three days.
Make sure you reheat them very gently so that they don’t dry out. I usually reheat them in the microwave, covered, on 50% power.
More salmon recipes you might like
If you enjoy this fish, you might also want to try this easy recipe for oven-baked salmon. It’s just as easy as this one and so tasty! And for an Asian inspired dish, try teriyaki salmon. It’s super flavorful!
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Salmon Steak Recipe, Pan Fried
INGREDIENTS
- 2 (6 oz) salmon steaks, about 1/2 inch thick
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried sage
- 1 tablespoon unsalted butter
INSTRUCTIONS
- Sprinkle, then rub, both sides of the salmon steaks with salt, pepper and sage.
- Melt the butter in a large nonstick skillet over medium-high heat. Swirl to coat.
- When foaming subsides, add the salmon steaks.
- Fry the salmon steaks 3 minutes on the first side.
- Turn to other side, lower heat to medium and cook until cooked through, about 3 more minutes,
- Transfer the salmon steaks to plates, spoon the pan juices on top, and serve.
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Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
