Blackened Salmon

Name: Blackened Salmon
Prep time: 2 min
Cook time: 8 min
Yield: 2 serving
Ingredients: 8 oz (240g) salmon; 1 tablespoon blackening seasoning; 2 teaspoon oil

User Reviews

5.0

15 reviews

Excellent

Prep Time
2 mins
Cook Time
2 mins
Servings
2
Calories
196 kcal
Course
Main Course
Cuisine
American

Blackened Salmon

Jasper Henson

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Blackened Salmon is an easy 2-ingredient, 10-minute meal that is full of flavor!

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Ingredients

Servings

8 oz (240g) salmon two 4-ounce fillets
1 tablespoon blackening seasoning or more to taste
2 teaspoon oil or no-calorie cooking spray

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Instructions

Dry the salmon fillets and place on a plate or in a mixing bowl.
Pat the spice on both sides of the fish till evenly coated.
Heat oil a large skillet over medium high heat.
Add the fillets skin side down and cook for 3-4 minutes until salmon is halfway done. You will see the line where it is half cooked and a paler pink shows halfway up the salmon fillet (see pictures after the tips section).
Flip the salmon fillets over and cook for another 3-4 minutes till cooked through and a nice brown (but not quite black) crust develops. Please note: thicker fillets may need an extra few minutes to cook and you may need to reduce the heat to prevent the salmon from burning before cooked through.

Notes

If you replace the oil with no-calorie cooking spray, one serving of this blackened salmon will contain 0 Blue Plan SmartPoints.
Add a little brown sugar to the recipe to sweeten it a bit and to help the caramelizing process.
Thicker salmon fillets may need another 1-2 minutes to cook through. You will see the line where it is half cooked and a paler pink shows halfway up the salmon fillet (see pictures below).
Reduce heat a little bit if the fillets start to burn before they are cooked through.
Insert an instant-read digital thermometer into the middle of the fillets. A reading of 120F to 130F for medium-rare or 135°F to 145°F for more cooked.
I find that thinner fillets work best as they cook faster and you don’t have to worry about the crust burning.
The best results are got using a cast iron pan as that distributes heat the best along with holding higher temperatures.
There will likely be some smoking during cooking so make sure you blacken your food in a well-ventilated space.
Make sure your skillet is hot and don’t overcrowd. If you do the food will start to steam and ***wash off** the seasoning as well as slowing down the blackening process.
Don’t keep flipping the salmon back and forth, try and flip it only once so that the flavourful crust has time to form.

Nutrition Information

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Calories 196kcal (10%) Protein 23g (46%) Fat 11g (17%) Saturated Fat 2g (10%) Cholesterol 62mg (21%) Sodium 583mg (24%) Potassium 556mg (16%) Vitamin A 45IU (1%) Calcium 14mg (1%) Iron 1mg (6%)