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Steamed Salmon Steak
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Nutri-ScoreA

Steamed Salmon Steak

Salmo salar

Clinical Encyclopedia

Steamed salmon steak is a nutritious and flavorful dish rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals, making it an excellent choice for a healthy diet.

Scientific NameSalmo salar
Region of OriginNorway
Popular Comparisons:
Steamed Salmon Steak VS Alaska Plaice FilletSteamed Salmon Steak VS Albacore TunaSteamed Salmon Steak VS Albacore White TunaSteamed Salmon Steak VS Albacore White Tuna LoinSteamed Salmon Steak VS Amberjack Yellowtail FilletSteamed Salmon Steak VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.5%
Fiber0g
Total35.9g
Protein
22.5g(63%)
Fats
13.4g(37%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in omega-3 fatty acids, which are known to support heart health and reduce inflammation.
✓High-quality protein source that aids in muscle repair and growth.
✓Contains essential vitamins like B12 and D, which are crucial for energy metabolism and bone health.
✓May improve cognitive function and reduce the risk of neurodegenerative diseases due to its nutrient profile.

Possible Risks & Side Effects

!High mercury levels in some fish can pose health risks, particularly for pregnant women and young children.
!Allergic reactions may occur in individuals with fish allergies.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose salmon that is bright in color, has a fresh smell, and is firm to the touch. Avoid any fish with a dull appearance or strong odor.

How to Store

Store salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythEating salmon can lead to weight gain.+
RealitySalmon is nutrient-dense and can be part of a balanced diet; its healthy fats can actually support weight management.
MythAll salmon is high in mercury.+
RealityWild-caught salmon generally has lower mercury levels compared to larger fish; it's safe to eat in moderation.
MythYou can only eat salmon raw in sushi.+
RealitySalmon can be safely cooked and enjoyed in various dishes, including steamed, grilled, or baked.

Healthy Recipes

Lemon Herb Steamed Salmon with Quinoa Salad

A zesty steamed salmon steak infused with fresh herbs, served alongside a nutritious quinoa salad loaded with vegetables.

Ingredients
  • 2 salmon steaks (200g each)
  • 1 lemon, juiced and zested
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • 1 cup cooked quinoa
  • 1/2 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup cherry tomatoes, halved
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon steaks with lemon juice, zest, dill, parsley, salt, and pepper.
  2. 2. Steam the salmon for 10-12 minutes until cooked through.
  3. 3. In a bowl, combine quinoa, cucumber, bell pepper, and cherry tomatoes. Serve the salmon on top of the quinoa salad.

Asian-Inspired Steamed Salmon with Broccoli

A flavorful steamed salmon steak marinated in a soy-ginger sauce, served with vibrant steamed broccoli.

Ingredients
  • 2 salmon steaks (200g each)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 garlic clove, minced
  • 1 tablespoon sesame oil
  • 2 cups broccoli florets
  • 1 teaspoon sesame seeds
Instructions
  1. 1. Mix soy sauce, ginger, garlic, and sesame oil in a bowl and marinate the salmon for 30 minutes.
  2. 2. Steam the salmon and broccoli together for about 10 minutes.
  3. 3. Sprinkle sesame seeds over the salmon and serve with broccoli on the side.

Mediterranean Steamed Salmon with Spinach

A healthy steamed salmon dish featuring Mediterranean flavors, served on a bed of sautéed spinach and garlic.

Ingredients
  • 2 salmon steaks (200g each)
  • 2 cups fresh spinach
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Season the salmon with oregano, salt, and pepper.
  2. 2. Steam the salmon for 10-12 minutes until flaky.
  3. 3. Sauté garlic in olive oil, add spinach until wilted, and serve with salmon on top.

Curry Spiced Steamed Salmon with Cauliflower Rice

A unique take on steamed salmon, infused with curry spices and served over fluffy cauliflower rice for a low-carb meal.

Ingredients
  • 2 salmon steaks (200g each)
  • 1 tablespoon curry powder
  • 1/2 head cauliflower, grated
  • 1 tablespoon coconut oil
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Rub salmon with curry powder and salt.
  2. 2. Steam the salmon for 10-12 minutes.
  3. 3. Sauté grated cauliflower in coconut oil until tender, serve with salmon and garnish with cilantro.

Garlic Lemon Steamed Salmon with Asparagus

A light and refreshing dish featuring steamed salmon with a garlic lemon sauce, paired with tender asparagus.

Ingredients
  • 2 salmon steaks (200g each)
  • 2 tablespoons lemon juice
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 bunch asparagus, trimmed
  • Salt and pepper to taste
Instructions
  1. 1. Combine lemon juice, garlic, olive oil, salt, and pepper to marinate the salmon for 15 minutes.
  2. 2. Steam the salmon and asparagus together for about 10 minutes.
  3. 3. Serve salmon drizzled with the garlic lemon sauce over asparagus.

Spicy Mango Steamed Salmon with Brown Rice

A tropical twist on steamed salmon, topped with a spicy mango salsa and served with wholesome brown rice.

Ingredients
  • 2 salmon steaks (200g each)
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1 tablespoon lime juice
  • 1 cup cooked brown rice
  • Salt to taste
Instructions
  1. 1. Season salmon with salt and steam for 10-12 minutes.
  2. 2. Mix mango, jalapeño, and lime juice to create the salsa.
  3. 3. Serve salmon over brown rice topped with mango salsa.

Herbed Mustard Steamed Salmon with Sweet Potato Mash

A delicious steamed salmon steak coated in herbed mustard, served with creamy sweet potato mash for a comforting meal.

Ingredients
  • 2 salmon steaks (200g each)
  • 2 tablespoons Dijon mustard
  • 1 tablespoon fresh thyme, chopped
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. Mix mustard, thyme, salt, and pepper, then coat the salmon.
  2. 2. Steam the salmon for 10-12 minutes.
  3. 3. Boil sweet potatoes until tender, mash with yogurt, and serve alongside salmon.

Cilantro Lime Steamed Salmon with Zucchini Noodles

A fresh and vibrant dish featuring steamed salmon with cilantro lime sauce, served over spiralized zucchini noodles.

Ingredients
  • 2 salmon steaks (200g each)
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • 2 medium zucchinis, spiralized
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Marinate salmon with lime juice, cilantro, salt, and pepper for 15 minutes.
  2. 2. Steam the salmon for 10-12 minutes.
  3. 3. Sauté zucchini noodles in olive oil for 2-3 minutes and serve with salmon.

Pesto Steamed Salmon with Roasted Brussels Sprouts

A flavorful steamed salmon dish topped with fresh pesto, served with crispy roasted Brussels sprouts for a nutritious meal.

Ingredients
  • 2 salmon steaks (200g each)
  • 1/4 cup basil pesto
  • 2 cups Brussels sprouts, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season salmon with salt and steam for 10-12 minutes.
  2. 2. Toss Brussels sprouts in olive oil, salt, and pepper, then roast at 400°F for 20 minutes.
  3. 3. Serve salmon topped with pesto alongside roasted Brussels sprouts.

Mediterranean Tomato Basil Steamed Salmon

A delightful steamed salmon dish topped with a fresh tomato basil salsa, perfect for a light and healthy meal.

Ingredients
  • 2 salmon steaks (200g each)
  • 1 cup cherry tomatoes, diced
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season salmon with salt and steam for 10-12 minutes.
  2. 2. Combine tomatoes, basil, balsamic vinegar, salt, and pepper to make the salsa.
  3. 3. Serve salmon topped with the tomato basil salsa.

Frequently Asked Questions (FAQ)

What are the health benefits of eating salmon?

Salmon is rich in omega-3 fatty acids, which can help reduce inflammation, improve heart health, and support brain function.

How often should I eat salmon?

It is recommended to consume fatty fish like salmon at least twice a week for optimal health benefits.

Can I eat salmon if I have a fish allergy?

No, individuals with fish allergies should avoid salmon and all other fish products.

Is steamed salmon healthier than grilled salmon?

Steamed salmon retains more moisture and nutrients compared to grilled salmon, which may lose some beneficial compounds due to high heat.

What is the best way to store leftover salmon?

Leftover salmon should be stored in an airtight container in the refrigerator and consumed within 2-3 days.

Can I freeze salmon?

Yes, salmon can be frozen for up to 3 months; ensure it is well-wrapped to prevent freezer burn.

What is the best way to season steamed salmon?

Lemon, dill, garlic, and black pepper are excellent seasonings that complement the flavor of steamed salmon.

How do I know when salmon is cooked?

Salmon is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

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Comparisons
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Nutrients
Protein in Steamed Salmon Steak Calories in Steamed Salmon Steak Vitamin-c in Steamed Salmon Steak Magnesium in Steamed Salmon Steak
Featured Guides
Health Benefits of Steamed Salmon Steak Healthy Recipes with Steamed Salmon Steak