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Blackened Salmon
All you need are a handful of ingredients to make this delicious Blackened Salmon recipe. It's quick, easy, and flavorful!
Prep Time
10 mins
Cook Time
10 mins
Total Time
19 mins
Servings: 4 servings
Calories: 313 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 tablespoon paprika
- 1¼ teaspoons salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon ground black pepper
- 4 salmon fillets skin-on or skinless (6 ounces/170g each)
- 2 tablespoons olive oil
- 1 tablespoon chopped parsley
- Lemon wedges for serving
Instructions
- In a small bowl, stir together the paprika, salt, onion powder, garlic powder, dried oregano, dried thyme, and black pepper.
- Brush the top of the salmon fillets with 1 tablespoon oil and sprinkle generously with the spice blend.
- In a large cast iron skillet over medium-low heat, add the remaining 1 tablespoon of oil. Cook the salmon, spice-side down, until browned, 4 to 6 minutes. Flip the salmon and continue cooking until the fish is cooked through, about 4 minutes for medium-rare. Remove from heat. Sprinkle with parsley and serve with lemon wedges.
Cup of Yum
Notes
- Make sure the cast iron skillet is hot before adding the salmon to it. A hot pan ensures you get a beautiful crust on the salmon.
- A cast-iron skillet is the best ideal for cooking blackened salmon. Cast iron heats up evenly and retains heat well.
- If you have a fish spatula, that’s perfect for this recipe. A fish spatula is thin and flexible, allowing you to lift and flip the fish without damaging it. If you do not have one, a large thin spatula will work, just be careful while flipping!
- Don’t skimp on the seasoning. Sprinkle a generous amount of seasoning on each fillet to get a deliciously crispy crust on your fish.
- For the best crust and to prevent tearing of the fillets, avoid moving the salmon as it cooks. You can gently lift a corner of the fish to check if the crust has blackened but be patient and allow the salmon to sear undistributed.
- If you’re unsure if the salmon is done, you can use a cooking thermometer to check the internal temperature. The FDA recommends that salmon be cooked to 145°F but keep in mind that residual heat from your skillet will continue to cook the salmon as it rests, so make sure to remove the salmon from the heat immediately.
Nutrition Information
Calories
313kcal
(16%)
Carbohydrates
2g
(1%)
Protein
34g
(68%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
Monounsaturated Fat
9g
Cholesterol
94mg
(31%)
Sodium
804mg
(34%)
Potassium
898mg
(26%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
1031IU
(21%)
Vitamin C
1mg
(1%)
Calcium
41mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 313
% Daily Value*
| Calories | 313kcal | 16% |
| Carbohydrates | 2g | 1% |
| Protein | 34g | 68% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 94mg | 31% |
| Sodium | 804mg | 34% |
| Potassium | 898mg | 19% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 1031IU | 21% |
| Vitamin C | 1mg | 1% |
| Calcium | 41mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.