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• My Salmon Steak Recipe Is Flaky, Buttery, And Cheesy
• Ingredients & Substitutions
• How To Cook Salmon Steaks
• My Tips For Flipping & Flaky Results
• Salmon Steak Recipe card
• How I Serve These
• Recipe Reviews

My Salmon Steak Recipe Is Flaky, Buttery, And Cheesy

I’ve cooked salmon fillets a million different ways, but the idea of salmon steak took some getting used to. I was a little unsure about the whole bone-in thing. Now I see why people get these — they turned out a lot more moist and flavorful than fillets. Here’s why I loved this salmon steak recipe:

• More moist and tender than a fillet – I’m a big fan of baked salmon fillets , but bone-in salmon steaks cook more slowly and evenly, for literally the moistest, flakiest fish I’ve ever had. It’s similar to the effect I’ve experienced many times with bone-in steaks and chicken.
• Buttery, garlicky, cheesy flavor – This dish has the richness of herby butter , a crisp sear, and a cheesy topping that gets golden under the broiler. Total restaurant vibes, right from my kitchen! If you like my broiled salmon fillets and pan seared salmon , this is like the best of both.
• Ready in 20 minutes – Cooking salmon steaks turned out so much quicker and easier than I anticipated! Even with this large cut, my stovetop-to-broiler method is just as fast as baking fillets.
• Affordable – I was pleasantly surprised to find that salmon steaks cost less than fillets in my area. It’s probably for the same reason that chicken quarters are cheaper than separate legs and thighs — less processing, and I guess some people don’t want them. (They’re missing out.)

I served these salmon steaks as a healthy weeknight dinner for my family, as most of my recipe testing tends to go. But I could definitely see these being special enough for date night, hosting, or even holidays. Make them with me!

Ingredients & Substitutions

Here I explain the best ingredients for my salmon fish steak recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Salmon Steaks – I get these at the seafood counter. Sometimes I only find them frozen and have to thaw before cooking. They’re cut across the fish, so they have an oval shape and a bit of bone. I really like that unlike whole bone-in fish, the spine bones in salmon steaks are concentrated in the center, so they’re actually very easy to eat. I recommend steaks at least 1 inch thick, so they don’t overcook before the topping browns.
• Herb Butter – I just mash unsalted butter with fresh herbs, parsley and thyme. I chose these simply because I had them. Feel free to use any herbs you’ve got, like dill or chives.
• Garlic Powder – I tested this recipe using both garlic powder on the fish and just putting minced garlic (2 cloves) into the herb butter. You can do either, but I found the garlic taste was more evenly distributed with the garlic powder.
• Grated Parmesan Cheese – I grated it fresh this time so it turned out more shredded (see picture below), but more often I get the powdered kind in a can because it’s more similar to breadcrumbs. It adds that salty, cheesy crust that crisps up.
• Lemon Wedges – For a zesty finish. I always have to have lemon with my fish!
• Sea Salt & Black Pepper

How To Cook Salmon Steaks

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the fish. Pat the salmon steaks dry with paper towels, which helps them get a nice sear. Sprinkle both sides with sea salt, black pepper, and garlic powder.
2. Make the herb butter. In a small bowl, mash together the butter and fresh herbs with a fork. Keep it nearby, so it’s ready when you need it.

1. Sear the salmon. Heat the olive oil in a large cast iron skillet . I look for it to slide around the pan easily. Add the salmon steaks and sear on both sides, until golden and crusty.
2. Add the toppings. Quickly dollop the herb butter on top of the fish and spread as it starts to melt. Sprinkle the parmesan on top.
3. Broil. Pop the salmon steak under the broiler, until the cheese is browned and the salmon is cooked through. I always finish with a squeeze of fresh lemon juice!

My Tips For Flipping & Flaky Results

• You’ll need a very large skillet to fit all 4 salmon steaks, and I recommend cast iron. I use this one . It gives my salmon steaks a beautiful sear, doesn’t require seasoning the pan (always yes to easy maintenance!), and is oven-safe for the broil step.
• A fish spatula is more important than ever here. I have and love this fish spatula , which I can pry under the fish easily and is large enough. Salmon steaks are big and heavy, so a larger tool helps, plus a thicker turner is harder to get underneath.
• Don’t move the salmon steaks around, except to flip. Not only does moving them prevent that gorgeous crust from forming, they stuck and fell apart when I moved them too early.
• Don’t flip too soon. Again, that pesky sticking! As long as your pan is well coated in oil, the fish should release once it forms a crust underneath — but before this point, it won’t.
• Be careful with the hot oil. The first time I made these, I thought I needed 2 tablespoons of oil, and it splattered all over me while flipping. Not a fun moment and took weeks to heal! This doesn’t happen as easily with the 1 tablespoon I have in my final recipe, but I still recommend standing further back when you flip, just in case.
• To prevent overcooking, work fast to add the herb butter and parmesan after flipping. I do it in the last minute of searing on the other side, but you can start earlier if you’re concerned it will take you longer. The goal is to transfer the fish to the oven quickly to broil the top before it overcooks.
• Use a meat thermometer for perfect doneness. I actually insert this probe thermometer right before transferring to the oven, so I know exactly when it hits the right temperature. I recommend 135-140 degrees F for moist, flaky salmon, but you can do 145 if you like it more firm. If you don’t have a thermometer, you can test that it flakes easily with a fork and still looks moist.
• What if your fish is at the right temperature before broiling? This can happen if your salmon steaks are thin (that’s why I recommend thick ones) or you take too long transferring the pan to the oven. At that point I would probably just choose the correct fish doneness over browned cheese, but it’s up to you.
• Remove the fish from the pan right away. Otherwise, it will continue to cook from the residual heat. (You know I’m always going on about this with steaks, but it’s true for fish, too!)
• How do you eat salmon steak? This recipe turns out so tender that I just flake the fish away with a fork, knowing that the bone is in the middle. If you really want to, you can cut down the sides of the bone, which is in the center. Sometimes I go with this option when I share my salmon steak with one of my kids — they’re quite large, so often big enough to share!

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 8-oz Salmon steaks (1 inch thick) ▢
• 2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1/2 tsp Garlic powder ▢
• 3 tbsp Unsalted butter (softened at room temperature) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 1 tbsp Fresh thyme (chopped) ▢
• 1 tbsp Olive oil ▢
• 2 tbsp Grated parmesan cheese ▢
• Lemon wedges (optional, for serving) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to Broil on High. Pat salmon steaks dry with paper towels. Season both sides with sea salt, black pepper, and garlic powder.
2. In a small bowl, use a fork to mash together the butter, parsley, and thyme. Set aside near the stove.
3. Heat the olive oil in a very large cast iron skillet over medium-high heat, until it slides around easily and coats the pan. Add the salmon steaks in a single layer. Sear for about 3 minutes , until a golden crust forms on the bottom.
4. Use a fish spatula to carefully flip the salmon steaks. Sear for 2 minutes on the other side.
5. Working quickly, add the butter over the fish in dollops, then spread as it starts to soften from the heat. Sprinkle the grated parmesan cheese on top.
6. Immediately transfer the salmon steaks to the oven, 6 inches from the broiler. Broil for 1-3 minutes , until the fish reaches an internal temperature of 135-140 degrees F (57-60 degrees C). Serve with lemon wedges if you like.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 salmon steak

• Tips: Check out my recipe tips above to help you flip salmon steak more easily, and get the perfect sear with a flaky inside.
• Storage: Keep leftovers in an airtight container in the refrigerator. They’ll stay fresh for up to 2-3 days, or you can repurpose them to make my salmon patties .
• Meal prep: You can make the herb butter ahead of time and store it in the fridge. I do recommend cooking salmon steaks fresh.
• Reheat: I usually pop these in the air fryer to reheat, but the oven works, too. Like all fish, microwaving isn’t great because it dries it out.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Salmon Steak

How I Serve These

I usually serve salmon steak with a simple veggie side dish, like these:

• Vegetables – My go-to options are air fryer asparagus or air fryer brussels sprouts , because I can cook them in parallel. Since this salmon steak recipe needs both my stove and my oven, it’s harder to make a side on those at the same time. You can definitely roast asparagus in the oven after broiling the fish, though.
• Salads – I love a fresh salad to balance the richness of the fish, like tangy cucumber onion salad , creamy avocado Caprese salad , or peach salad when I want a little sweetness.
• Starches – This dish usually leaves a little sauce at the bottom of the skillet, which is perfect for drizzling over air fried potatoes , root vegetables , or mashed cauliflower .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Salmon Steak

My salmon steak recipe has a golden sear, garlic herb butter, and crispy parmesan crust. Make it in just 20 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/salmon-steak/

Ingredients

• 4 8-oz Salmon steaks (1 inch thick)
• 2 tsp Sea salt
• 1/2 tsp Black pepper
• 1/2 tsp Garlic powder
• 3 tbsp Unsalted butter (softened at room temperature)
• 1 tbsp Fresh parsley (chopped)
• 1 tbsp Fresh thyme (chopped)
• 1 tbsp Olive oil
• 2 tbsp Grated parmesan cheese
• Lemon wedges (optional, for serving)

Instructions

1. Preheat the oven to Broil on High. Pat salmon steaks dry with paper towels. Season both sides with sea salt, black pepper, and garlic powder.
2. In a small bowl, use a fork to mash together the butter, parsley, and thyme. Set aside near the stove.
3. Heat the olive oil in a very large cast iron skillet over medium-high heat, until it slides around easily and coats the pan. Add the salmon steaks in a single layer. Sear for about 3 minutes , until a golden crust forms on the bottom.
4. Use a fish spatula to carefully flip the salmon steaks. Sear for 2 minutes on the other side.
5. Working quickly, add the butter over the fish in dollops, then spread as it starts to soften from the heat. Sprinkle the grated parmesan cheese on top.
6. Immediately transfer the salmon steaks to the oven, 6 inches from the broiler. Broil for 1-3 minutes , until the fish reaches an internal temperature of 135-140 degrees F (57-60 degrees C). Serve with lemon wedges if you like.

Maya’s Recipe Notes

Serving size: 1 salmon steak

• Tips: Check out my recipe tips above to help you flip salmon steak more easily, and get the perfect sear with a flaky inside.
• Storage: Keep leftovers in an airtight container in the refrigerator. They’ll stay fresh for up to 2-3 days, or you can repurpose them to make my salmon patties .
• Meal prep: You can make the herb butter ahead of time and store it in the fridge. I do recommend cooking salmon steaks fresh.
• Reheat: I usually pop these in the air fryer to reheat, but the oven works, too. Like all fish, microwaving isn’t great because it dries it out.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)