How to Pan-Fry Salmon Steaks

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Salmon are freshwater fish that often migrate to the ocean, but they will return to the freshwater to reproduce. Salmon steaks are high in omega-3 fatty acids, protein and vitamin D. The wild salmon flesh appears orange or red in color due to carotenoid pigments that the salmon gets from eating shellfish and krill. An artificial colorant is added to farmed salmon feed to give them the same pigmentation. You can cook salmon using a variety of methods, but pan-frying the fillets will allow you to enjoy the salmon quickly and it gives the fish a crisp and golden-brown texture.

Things You'll Need

  • Large nonstick skillet
  • 2 tbsp. olive oil
  • Salt
  • Pepper
  • Spatula
  • Plate

Place the salmon steaks out at room temperature for 10 minutes.

Place a large nonstick skillet over medium heat on the stove top. Add 2 tbsp. of olive oil, and warm it in the pan.

Season the salmon steak with salt and pepper if you desire. Increase the heat on the stove top to medium-high.

Place the salmon in the skillet after the oil heats. Avoid letting the steaks touch, and arrange them in a single layer. Cook the salmon until the bottom of it appears golden-brown, which will take about 4 minutes.

Turn the salmon steak over with a spatula. Cook the other side until it appears golden-brown and it feels firm to the touch. This will take around 3 to 4 minutes.

Remove the salmon once it appears flaky and golden-brown. Place the salmon steak on a plate and serve.

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