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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Blackened Salmon Recipe (Stovetop & Baked Options!)

Hook onto the flavors of New Orleans with this blackened salmon recipe and dive into its delicious serving suggestions!

Blackened Salmon Recipe (Stovetop & Baked Options!)


Love salmon?

Then you are going to love this quick and easy blackened salmon recipe that comes together in less than 20 minutes!

"Blackening" is a cooking process best described as dipping protein, especially fish, then sprinkling with a blend of seasoning. (Read on to find out what blackening seasoning actually is and a quick, homemade recipe!)

Hook onto the flavors of New Orleans with this blackened salmon recipe, along with delicious serving ideas!

Blackened Salmon Recipe

Yield: 4 servings

Nutrition per serving: 210 calories, 10 g fat, 30 g protein, 0 g total carb, 0 g fiber

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

Ingredients:

• 1 Tbsp olive oil
• 4, 5-oz salmon fillets, skin removed
• 2 Tbsp blackened seasoning

Instructions:

1. Heat olive oil in a large non-stick skillet over medium-high heat.

2. Sprinkle salmon evenly with half the blackened seasoning mixture then place in the hot pan with the seasoned side down. Sprinkle remaining blackened seasoning on the other side of the fillets.

3. Cook salmon about 4 minutes and then turn each piece over. Continue cooking the other side 3 to 4 minutes or until the fish is easily flaked with a fork.

4. Serve with Creole tomato okra stew and roasted cauliflower (recipes linked below)!

Prep & Serving Suggestions

Consider these prep and serving suggestions, including a baked blackened salmon recipe and delicious Louisianian pairings.

Baked Blackened Salmon

Stovetop blackened salmon tastes great, but it can also be prepared in the oven. Bake blackened salmon in the oven with these simple steps:

1. Preheat oven to 400°F. Lightly coat a baking sheet or sheet pan with nonstick spray.

2. Sprinkle one side of the salmon with half the blackened seasoning mixture. Turn over then sprinkle remaining blackened seasoning on the other side of the fillets.

3. Lay salmon fillet in the center and bake for about 15 minutes, or until salmon is cooked through and pink in color.

Homemade Blackening Spice

While blackened seasoning can be purchased from the store, it can also be prepared at home in just a quick few minutes!

To prepare a homemade blackened spice rub, simply combine the following ingredients:

• 1 Tbsp smoked or regular paprika
• 1 Tbsp thyme
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp ground black pepper
• 1 tsp sea salt
• 1 tsp cayenne pepper
• 1 tsp chili powder

Use seasoning for this recipe (or another favorite!) and store any remaining in an airtight jar or container. Keep in a cool, dark place until ready to use again.

Also, feel free to tweak ingredients as desired. For instance, if prefer a little extra spice (or not), add a touch more or less cayenne pepper or chili powder. Salt and pepper can also be adjusted to taste.

Serve with Creole Tomato Okra Stew & Roasted Cauliflower

Blackening is often associated with Louisiana cooking, which is why the salmon pairs perfectly with tomato okra stew!

According to the official New Orleans page, one of the simplest differences between the two is that Creole food typically uses tomatoes and tomato-based sauces. On the other hand, traditional Cajun food does not.

This tomato okra stew is inherently Creole cuisine, as it is prepared with diced tomatoes. It is also seasoned to perfection with onion, garlic, and other flavorful herbs and spices.

To completely round out the dish, pair with roasted cauliflower and fresh lemon juice for good measure!

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on September 22, 2020. Updated on October 09, 2020.

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