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Chum salmon steak in a frying pan

Pan-Seared Chum Salmon Steak

A pan-seared chum salmon steak makes for a fast lunch. These steaks are delicious and quick — it all just comes down to the quality of the fish, as I mentioned in my earlier recipe (pink salmon steak). If your chum salmon is good quality, you won't run into any trouble. The fish turns out juicy and fragrant.

naniki

Recipe author

Composition / ingredients

Servings:

Chum salmon

250

Soy sauce

Sunflower oil

Lemon juice

Italian herbs

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 55 % 17 g

Fats 32 % 10 g

Carbohydrates 13 % 4 g

160 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 35 min

Step 1:

For pan-seared chum salmon steak, gather your chum salmon steaks, a lemon (you'll need the juice), soy sauce, sunflower oil, and a blend of Italian herbs.
Step 2:

Rinse the chum salmon steak well, scrape off any scales, and pat it thoroughly dry with a kitchen towel.
Step 3:

Place the steak in a bowl, pour over a mixture of sunflower oil, lemon juice, and soy sauce, and sprinkle with the dried herbs. Rub the marinade well into the fish and let it sit for at least 10 minutes.
Step 4:

Heat a dry nonstick skillet (or another good pan) until it's good and hot, add the chum salmon steak, and cook until the juices and marinade cook off underneath and the fish is nicely seared.
Step 5:

Flip the steak, cover with a lid, and lower the heat. Cook until done — about 5 minutes more. And that's it! Serve the chum salmon steak right away, hot, with a side dish or fresh vegetables and herbs.

People used to think olive oil was the better choice for frying, but nutritionists now say it's actually no better — and can even be worse — because it's a monounsaturated fat that doesn't hold up as well to high heat as, say, sunflower oil. Olive oil is still unbeatable for dressing salads, but for frying it's better to reach for something else. So today we'll use unscented sunflower oil for the chum salmon. And we won't even fry the fish in it — we'll just use it in the marinade, so the salmon gets coated in a thin, protective film of oil that keeps the moisture from cooking out. That's what keeps the fish juicy. I don't recommend pouring oil into the pan — this way it comes out both tastier and lighter. Alongside your pan-seared chum salmon steak you can serve the usual sides — potatoes, fluffy rice — or get more creative. You could warm up plain canned peas: it's simple, and peas in any form are worth eating more often. Add some fresh herbs, and lunch is ready!