Salmon Steaks on a Grill Pan
You can make this recipe with any salmon or trout. Steaks of salmon or trout make wonderful dishes the whole family will enjoy. You can bake the fish in the oven with different sauces and vegetables, poach it, or braise it — or cook it on a grill pan using just spices and oil.
Cooking method
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Step 1:
Gather the ingredients. To cook salmon steaks on a grill pan, you'll need: about 1.3 lb (600 g) salmon steaks; 1 tablespoon olive oil; 1 teaspoon fish spice blend; and ground black pepper to taste.
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Step 2:
Rinse the salmon steaks and blot them dry with paper towels. You can use pre-cut steaks; I had a whole piece of fillet that I cut into steaks myself. It's easiest to cut steaks from fish that's slightly frozen — the cut comes out cleaner. Sprinkle the fish with the fish spice blend on both sides and season with pepper. Let it sit for 15 minutes.
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Step 3:
Heat the olive oil in a grill pan. Lay the steaks in the pan and cook over high heat for about 4 minutes. Then flip the fish and cook for another 3–4 minutes.
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Step 4:
Leave the steaks in the cooling pan, covered, for 10 minutes.
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Step 5:
The steaks are ready to serve. Enjoy!
- Everyone knows salmon and trout are healthy and nutritious. They contain nutrients essential to good health: phosphorus, beneficial fats, and vitamins. It's especially valuable to include fish in the diets of women and children. To pick a fresh piece, pay attention to smell, color, and firmness. A steak should have a fresh aroma. Too strong a smell, with a sour or musty note, is a warning sign — and so, surprisingly, is the complete absence of any fresh sea scent, which can mean the fish was past its prime and rinsed in acidulated water (lemon juice or vinegar) to mask it. The less vivid the color, the more likely the fish was raised naturally with minimal chemicals. A good steak should be a soft coral color, without deep-hued patches, with thin streaks of fat near the skin. These days you'll see salmon and trout steaks in stores that look nearly identical — both have coral-colored flesh, so you often can't tell them apart except by the pattern of the scales. If the fish is fresh, give it a touch: the flesh shouldn't be slimy or fall apart into fibers under light pressure. Follow these tips and you'll be able to choose quality, fresh fish.
Caloric content of the products possible in the composition of the dish
- Ground black pepper - 255 kcal/100g
- Spices dry - 240 kcal/100g
- Olive oil - 913 kcal/100g
