5.0 from 12 votes
Tasty Italian Salmon Steaks
These Italian Salmon Steaks are a fish lovers dream, tasty, tender and quick and easy. Made with only a handful of ingredients and very little time.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 3 servings
Calories: 345 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 3 salmon steaks (about ½ inch / 1 ¼ cm thick)
- 2-3 tablespoons olive oil
- 1-2 cloves garlic
- 3-4 tablespoons fresh chopped Italian parsley
- ½-1 teaspoon black peppercorns
- 1/4 teaspoon salt (or to taste)
- ¼ cup white wine
Instructions
- In a large non stick frying pan or add the olive oil and whole garlic, on medium heat cook for approximately 1 minute, be careful not to burn the oil or garlic. Add the salmon and cook 2-3 minutes on each side.
- Sprinkle with ½ the minced parsley, ½ the peppercorns and add the white wine. Raise the heat a little and cook for 1-2 minutes, turn the steaks one more time and sprinkle with remaining parsley and black peppercorn. Continue to cook for another 3-5 minutes spooning the sauce as the steaks cook.
- Taste for salt, depending on how salty the salmon is you may need to sprinkle wit a little salt. Don't overcook, the salmon is done with the internal temperature is 135-140F. Serve immediately. Enjoy!
Cup of Yum
Notes
- When I serve salmon I like to serve it with a side of Parmesan Garlic Rice or wild rice, sauteed mushrooms, pan fried potatoes, grilled zucchini , roasted asparagus or even a simple lettuce salad.
- The best salmon to choose is the King salmon also known as the Chinook it is large and full of Omega-3s, which is the good type of fat. Omega 3s may help lower the risk of heart disease, dementia, depression and also arthritis.
- Salmon is cooked when the flesh flakes, it should separate easily along the white lines the run across the fillet, or the internal temperature reads 135-145F (57-62C).
- Leftovers should be stored in the refrigerator in an airtight container. It will keep for 3-4 days in the fridge.
Nutrition Information
Calories
345kcal
(17%)
Carbohydrates
2g
(1%)
Protein
34g
(68%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
Monounsaturated Fat
10g
Cholesterol
94mg
(31%)
Sodium
272mg
(11%)
Potassium
883mg
(25%)
Fiber
0.3g
(1%)
Sugar
0.2g
(0%)
Vitamin A
409IU
(8%)
Vitamin C
6mg
(7%)
Calcium
33mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 345
% Daily Value*
| Calories | 345kcal | 17% |
| Carbohydrates | 2g | 1% |
| Protein | 34g | 68% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 94mg | 31% |
| Sodium | 272mg | 11% |
| Potassium | 883mg | 19% |
| Fiber | 0.3g | 1% |
| Sugar | 0.2g | 0% |
| Vitamin A | 409IU | 8% |
| Vitamin C | 6mg | 7% |
| Calcium | 33mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.