On The Table

A collection of knowledge-based articles to inspire overall wellness.

Recipe: Blackened Salmon

Learn about this amazing Blackened Salmon, and how you can get so much taste in a small dish.

Recipe: Blackened Salmon

Blackened Salmon Recipe





3—5 ounce pieces of Wild caught salmon

1/2 ounce of blackened seasoning for each piece

2 teaspoons olive oil

To prepare: heat up the oil in a skillet over medium heat. Press the blackened seasoning into the top side of the salmon, making sure you’re covering the complete top of each piece.

Preheat the oven to 350’F.

Next—sear the side of the salmon, with the blackened seasoning, in the skillet for 4 minutes. Turn the salmon over and continue cooking for another 4 minutes. Next, place the salmon in the preheated oven and finish cooking for 4 minutes. Remove and set aside.

Champagne Sauce

What you’ll need:

8 ounces of cook’s champagne

1 teaspoon chopped shallot (chopped very fine)

A pinch of white pepper

2 ½ Tablespoons of Fleishman olive oil and sea salt butter

To prepare: in a sauce pan, bring the champagne and shallots to a simmer and reduce to 4 ounces (or by half). Remove from the stove and quickly whisk in the butter until a thick sauce is formed. Next, sprinkle in a pinch of white pepper and mix together. Set aside.

Cajun Cauliflower florets

What you’ll need:

10 ounces of fresh cauliflower florets (1”x ¾”)

1 teaspoon of extra virgin olive oil

¼ teaspoon of Cajun seasoning

To prepare: preheat the oven to 425’F. In a bowl, toss the cauliflower with oil and seasoning, making sure it’s coated evenly. Then place the mixture on to a non-stick baking sheet pan and roast for 15 minutes. Check for an al dente finish (if it’s too hard, try roasting it for another 5 minutes).

Stew okra

What you’ll need:

8 ounces of fresh cut okra

¼ cup of chopped onions

1 cup of fire roasted tomatoes diced with juice

¼ teaspoon garlic powder

¼ teaspoon of onion powder

¼ teaspoon of dried sweet basil    

¼ teaspoon of dried oregano

¼ teaspoon of dried mustard powder

A pinch of cayenne pepper ground (if you like it spicy, you can add a little more)

1 teaspoon of extra virgin olive oil 

To prepare: in a skillet, heat oil over medium heat when oil is hot. Add the okra and sauté for 4 minutes. When the okra starts to get a little brown, add the onions and tomatoes. Cook for 1 minute, add the rest of the spices, and continue to cook for 5 minutes. Remove from the stove and cool. Now you are ready to enjoy a delicious meal of Blackened Salmon. Enjoy!

And as always, remember to cook with a passion. -Check K from bistroMD