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Recipe: Sarah-Jane and Joe's Blackened Salmon

Hi y'all! Today I wanted to share one of my all-time favorite recipes. This is one that my husband, Joe, and I created together, and we literally enjoy it at least once every week! You probably already know how important seafood (especially fish that are rich in heart healthy omega-3 fatty acids, like salmon) are in a healthy diet. However, you may be one of the many people who doesn't really like fish or finds it difficult to prepare. I know I used to be one of those people! I thought fish always tasted too... well, fishy. Plus, everytime I tried to prepare it, I felt like I either over-cooked it to a tough, rubbery texture or under-cooked it to the point I was scared to eat it. Not to mention, I was often left with a fishy mess stuck to the bottom of a baking pan or skillet. However, when Joe introduced me to the goodness that is Old Bay Seasoning, and we started tinkering around with blending it with different ingredients to create a simple, yet flavorful rub for salmon, and I learned how to cook salmon (you should never flip it more than once!) over the right amount of heat in an iron skillet (a nonstick skillet works well too!), I entered a whole new world of truly loving fish! I invite you to try this recipe for yourself. I think you will find that it is super easy to make (Dinner in 20 minutes, anyone?), has just a few (of the right) ingredients, and the combination of the juicy salmon with the spicy-sweet seasoning rub is a match made in recipe heaven. Enjoy!


Sarah-Jane and Joe's Blackened Salmon:

Ingredients:

4 (4-ounce) salmon fillets, skin removed, if desired

2 tablespoons olive oil

2 teaspoons blackened seasoning

2 teaspoons Old Bay seasoning

2 teaspoons dark brown sugar

Directions:

Comibine the blackened seasoning, Old Bay seasoning, and dark brown sugar in a small bowl. Set aside. Drizzle 1 tablespoon of the oil evenly over the salmon fillets and rub in to each fillet. Then rub the fillets evenly on each side with the seasoning mixture. Heat the other tablespoon of oil in a cast iron or non-stick skillet over medium-high heat. When oil is hot, add the salmon and cook for 5-6 minutes on each side or until done. Makes 4 servings.

*Tips: 1) To make sure that your oil is hot enough, drop a few drips of water into the skillet. If it is hot enough, the water should sizzle loudly in the oil. 2) The fish is ready to flip onto the other side when it easily releases from the pan when you slide a spatula under it. You should never have to force it, and you should only have to flip it once.

Nutrition facts per serving: 230 calories, 14g fat, 2g saturated fat, 0g trans fat, 600mg sodium, 2g carbs, 23g protein, 2% DV calcium, 6% DV iron.

 

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