How to pan-fry salmon steaks

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 colour due to carotenoid pigments that the salmon gets from eating shellfish and krill. An artificial colourant 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.

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

Place a large non-stick skillet over medium heat on the hob. 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 hob 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.


Add your favourite seasonings to the salmon such as grated ginger, clove or cumin to personalise the flavour.


Refrigerate the salmon fish in its original leakproof container immediately after you purchase it to prevent the risk of a food-borne illness.

Things You'll Need

  • Large non-stick skillet
  • 2 tbsp olive oil
  • Salt
  • Pepper
  • Spatula
  • Plate
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About the Author

Angela LaFollette holds a Bachelor of Arts in advertising with a minor in political science from Marshall University. LaFollette found her passion for writing during an internship as a reporter for "The West Virginia Standard" in 2007. She has more than six years of writing experience and specializes in topics in garden and pets.