Blackened Salmon

By on

If you’re looking for a well-rounded meal that takes minimal time and effort, blackened salmon is a great option. Not only is this baked salmon recipe extremely good for you, but it’s also delicious and easy to make.

293 CALORIES 3g CARBS 14g FAT 37g PROTEIN
1
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(7 PointsPlus®)

Blackened salmon is one of my go-to recipes for busy nights since it cooks in under 10 minutes and takes almost no prep. When I am in a rush for dinner, I am almost making fish or a quick cooking recipe like this fifteen minute Honey Garlic Chicken and Asparagus or ten minute One Pan Shrimp Fajitas.

This blackened salmon in great for working parents, busy college students, or those hosting a hectic dinner party, salmon is a dish that is sure to please. It is also simple and fairly hard to mess up, making it the perfect choice for those in a rush or beginner cooks. This baked salmon recipe is the best I have tried.

There are many different ways to prepare this dish. The salmon seasoning I use most often is a combination of smoked paprika, salt, pepper, garlic powder, onion powder, oregano, and chili powder to taste. For a mildly spicy salmon just use a touch of chili powder and if you like things spicy, bump it up or consider using cayenne or ancho chili powder which are both spicier. This spice rub also works great on chicken, pork, shrimp, and vegetables.

Side Dishes for Blackened Salmon

Salmon is already a pretty light dish, yet there are additional ways to take this blackened salmon recipe by serving it with somethign fresh and diet friendly. Salmon is great paired with light, green side dishes like salads and roasted vegetables.

My favorite side dish to serve alongside salmon is a simple, fresh arugula salad. Arugula has this sharp flavor that compliments the silkiness of the salmon perfectly. To make this salad, prepare an easy dressing made of one part freshly squeezed lemon juice and two parts olive oil. Pour over fresh arugula leaves and sprinkle with a topping of your choice. Toppings like roasted pine nuts, slivered almonds, sliced cherry tomatoes, or roasted sunflower seeds are great additions to this simple salad. If you are looking for an arugula salad with a little more punch, try this Blueberry, Nectarine and Corn Arugula Salad.

Another way to alter this recipe to make it lighter and diet friendly is to swap out salmon for cod. Like salmon, cod is a delicious, flaky fish full of protein, but contains about half the calories. Use the same spice mentioned above to create a blackened cod dish that is full flavor. If you love cod, you would also probably love this One Pan Blackened Cod, Sweet Potatoes, and Zucchini.

Plan Ahead

To save time you can plan ahead and prepare the salmon seasoning the night before so that the day of all you need to do is cook it and serve. Prepare the salmon as usual by seasoning it with the spices. Then place the salmon in a sealed, airtight container and keep in the fridge overnight until you are ready to cook. Not only does this save time but it allows the salmon to sit with the spices for many hours allows the flavors to sink in, making for a more flavorful salmon.

Choosing Your Salmon

Seafood is one category of food that ranges in quality and freshness depending on where and how you get it. Wild caught salmon often provides the most quality and freshness. Though it is more expensive, the texture and taste are noticeably superior to farmed or frozen fish. Wild caught fish is is a great choice for special occasions, nice cookouts, and dinner parties. Farmed salmon is a great choice for anyone on a budget, for it is less expensive, and still has a great flavor and many health benefits. 

The Health Benefits of Salmon

Not only does salmon taste delicious, but it is very good for you, too. The health benefits of fish are endless, especially when it comes to salmon. Salmon contains an abundance of healthy fats and is a great source of omega 3 fatty acids. Salmon is also a great source of antioxidants and vitamins. It contains potassium and B vitamins, including B1, B2, B6, and B12, all of which help reduce inflammation and are crucial to maintaining good energy and body function. Learn more about salmon including its health benefits, recipes, and more.

videocam Slender Kitchen Videos

The Recipe

Blackened Salmon

PREP TIME: 5 Min
COOK TIME: 10 Min
TOTAL TIME: 15 Min
star_ratestar_ratestar_ratestar_ratestar_rate
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 24 oz. wild salmon fillets (skinless if possible)
  • 1 tbsp. smoked paprika
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/2 tsp. onion powder
  • 1/2 tsp. dried oregano
  • 1/2 tsp. garlic powder
  • 1/8 tsp. chili powder
  • 1 tbsp. olive oil

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

  1. Rinse the salmon and pat dry using a paper towel.
  2. Mix the spices in a bowl and then press the salmon in the spices on both sides so it is fully covered.
  3. Heat the oil over medium heat.
  4. Add the fish and cook for 3-4 minutes on each side or until it easily flakes with a fork.
  5. Grilling: Cook salmon for 4-5 minutes per side until cooked through.
Nutritional Facts
Serving Size: 6 oz.
Amount Per Serving
Calories 293
Calories from Fat 35
% Daily Value *
Total Fat 14g
6%
Saturated Fat 3g
3%
Monounsaturated Fat 4g
0%
Polyunsaturated Fat 4g
0%
Cholesterol 77mg
0%
Sodium 377mg
16%
Total Carbohydrate 3g
1%
Dietary Fiber 2g
6%
Sugars 0g
Protein 37g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Blackened Salmon
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
1 Comment
On Blackened Salmon
January 24, 2016 - 17:26
Add a Rating:
5
Love it! I made it with ancho chili powder. Up to now my favorite salmon recipe involved two hour marinade. If I don't have the time, this makes an excellent option for immediate cooking.
Instagram
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.