Blackened Salmon
User Reviews
5
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Prep Time
2 mins
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Cook Time
8 mins
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Servings
2
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Calories
196 kcal
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Course
Main Course
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Cuisine
American
Blackened Salmon
Description
This Blackened Salmon recipe involves coating salmon fillets evenly with blackening seasoning before cooking them in a skillet over medium-high heat with a neutral oil. Starting skin-side down allows the heat to penetrate gradually, producing a distinctive crust without overcooking. The salmon is flipped once to finish cooking through and develop a browned but not burnt surface. The process balances spice with the natural flavor of salmon and is adaptable to fillet thickness, encouraging monitoring the cook as thicker pieces may need extra time.
The dish results in crispy edges from the blackening spices and a moist interior. Using a cast iron skillet is recommended for good heat distribution, and ventilation is suggested due to smoke generated during cooking. The recipe also suggests options such as using no-calorie spray oil or adding brown sugar to enhance caramelization.
Blackened Salmon is suited for those wanting a flavorful main course with a textured crust contrasting with tender fish. It pairs well with simple sides that complement its spice and charred notes.
For best results, avoid overcrowding the skillet to prevent steaming and losing the seasoning crust. Flip the salmon only once and consider using an instant-read thermometer to verify doneness, aiming for 120°F to 145°F depending on preference.
Ingredients
- 8 oz salmon two 4-ounce fillets, 240g
- 1 tablespoon blackening seasoning or more to taste
- 2 teaspoon neutral cooking oil or no-calorie cooking spray, generic cooking oil
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
- Use a hot skillet and do not overcrowd to allow the crust to form properly.
- Flip the salmon fillets only once during cooking to develop flavor.
- Thicker fillets may need extra cooking time; watch for the color change halfway through the fillet as a doneness guide.
- Reduce heat if the fish begins to burn before cooking through.
- Cast iron pans are ideal for even heat distribution and maintaining high temperatures.
- Using no-calorie cooking spray can reduce added fats without sacrificing cooking quality.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Protein | 23g | 46% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 62mg | 21% |
| Sodium | 583mg | 24% |
| Potassium | 556mg | 12% |
| Vitamin A | 45IU | 1% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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