This salmon steak is ready in 15 minutes. Seasoned with sage and cooked in butter, it's a delicacy.
It's a delicious and seemingly fancy restaurant-level dish that is very easy to prepare, making it the ideal choice for a weeknight dinner.
Salmon is one of my favorite fish. It's fatty and flavorful, and I prefer it to white fish such as baked cod or grilled mahi mahi.
I typically use salmon fillets in recipes such as baked salmon or pan-fried salmon. But when I spot big, thick salmon steaks at the fishmonger, I can't resist. There's something extra satisfying about them!
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Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Salmon steaks: Available at the fish counter at most supermarkets and at Whole Foods Market.
- Sea salt and black pepper: Freshly ground black pepper has the best flavor.
- Dried sage: It's an important part of this recipe, so make sure it's fresh.
- Unsalted butter: For frying the fish.
Salmon Steak vs. Fillet
You get a salmon steak when you slice the whole fish crosswise, including the bone. In contrast, a salmon fillet is a cut you get when you slice the fish lengthwise, away from the bone.
In the photos below, you can see the bone in the center of the steak. The fillets only have pin bones if those were not removed by the fishmonger.
Both of these cuts are shown below with skin. But fillets are often sold skinless, while steaks always come with the skin.
Variations
- Add more spices. I sometimes add half a teaspoon of garlic powder.
- For an entirely different flavor profile, I like to cook the fish pieces in olive oil instead of butter and season them with a teaspoon of smoked paprika and half a teaspoon of ground cumin.
- Enjoy spicy food? Add a pinch of cayenne pepper or ¼ teaspoon of red pepper flakes.
Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
Sprinkle, then rub both sides of the salmon with salt, pepper, and sage.
Melt the butter in a large nonstick skillet over medium-high heat. Swirl to coat. When the foaming subsides, add the salmon. Cook it for three minutes on the first side.
Turn the fish to the other side.
Lower the heat to medium, and cook until the steak is cooked through - about three more minutes.
Transfer the salmon to plates, spoon the pan juices on top, and serve.
Expert Tip
This recipe was written for 6-ounce pieces. If yours are bigger, you'll need to fry them for longer, about 4-5 minutes per side, reducing the heat to medium after the first 3 minutes.
Recipe FAQs
It's the cut you get when you slice the whole salmon crosswise, including the bone. In contrast, a salmon fillet is a cut you get when you slice the fish lengthwise, away from the bone.
There's no one "best" method! I like it sauteed, as we do here; baked - check out this baked salmon recipe; grilled salmon is juicy and flavorful; poached salmon is tasty and moist. And it's also excellent when broiled - here's a good recipe for broiled salmon.
Salmon is fully cooked when its color changes from translucent to opaque. Its internal temperature, measured by an instant-read thermometer inserted into the thickest part (without touching the bone), should reach 145°F.
Serving Suggestions
This versatile main dish pairs well with almost any side dish. I often serve it with one of the following:
- Butternut squash souffle
- Roasted peppers
- Steamed spinach
- Roasted radishes
- Steamed broccoli
- Roasted cauliflower
It also goes well with salads, including coleslaw, cucumber salad, tomato salad, and arugula salad.
Storing Leftovers
You can keep the leftovers in the fridge, in an airtight container, for up to three days. Reheat them gently so that they don't dry out. I usually reheat them in the microwave, covered, at 50% power.
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Recipe Card
Pan-Fried Salmon Steak
Ingredients
- 2 (6 oz) salmon steaks about ½ inch thick
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ½ 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 the foaming subsides, add the steaks.
- Fry them for 3 minutes on the first side.
- Turn to the other side, lower the heat to medium, and cook until the steaks are cooked through - about 3 more minutes.
- Transfer the salmon steaks to plates, spoon the pan juices on top, and serve.
Video
Notes
- This recipe was written for 6-ounce salmon steaks. If yours are bigger, you'll need to fry them for longer, about 4-5 minutes per side, reducing the heat to medium after the first 3 minutes.
- Salmon is fully cooked when its color changes from translucent to opaque. Its internal temperature, measured by an instant-read thermometer inserted into the thickest part (without touching the bone), should reach 145°F.
- You can keep the leftovers in the fridge, in an airtight container, for up to three days. Reheat them gently so that they don't dry out. I usually reheat them in the microwave, covered, at 50% power.
Add Your Own Notes
Nutrition per Serving
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 
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