Pan-Seared Salmon Or Halibut Steaks Recipe - Cooking Index
Pan-Seared Salmon Or Halibut Steaks Recipe - Cooking Index
This recipe is for salmon and halibut steaks about 3/4 inch thick. If you use other cuts, adjust the cooking time according to thickness. Fish is done when the flesh feels firm to the touch. Searing fish gives it great flavor. I like using a grill pan to give it grill markings. If the handle is not oven-proof, wrap it in foil.
Type: Fish| 2 | Center-cut salmon filets - (6 to 7 oz ea) | |
| Or medium halibut steaks | ||
| 1 tablespoon | 15ml | Olive oil |
| 1 teaspoon | 5ml | Worcestershire sauce |
| Coarse salt - to taste | ||
| Freshly-ground black pepper - to taste |
Rinse fish, remove skin and blot dry. Combine oil with Worcestershire sauce. Use your finger to rub oil mixture over all surfaces of fish. Generously sprinkle with salt and pepper.
Put salmon, skinned-side up, in hot nonstick grill pan or medium skillet. Cook over medium-high heat until well-seared, about 2 1/2 minutes.
Use spatula to gently turn over. Bake at 500 degrees on lower rack in oven until fish feels firm to touch, about 3 to 5 minutes more. Serve hot.
This recipe yields 2 servings.
Each serving: 266 calories; 250 mg sodium; 80 mg cholesterol; 16 grams fat; 0 grams carbohydrates; 29 grams protein; 0 fiber.
Source:
The Los Angeles Times, 08-16-2000
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