Blackened Salmon

If you want to do something to better your overall health, eating more fish rich in omega-3 fatty acids is a great first step. For example, you can eat blackened salmon.

Blackened Salmon

Eating omega-3-rich fish like salmon, tuna, herring, lake trout, sardines, and mackerel 2-3 times per week can lower your risk for heart disease, age-related eye disease, and inflammation, while improving your brain health.

The type of omega-3’s in these fish are EPA and DHA, which are more bioavailable to the body than the ALA type found in some plant foods. But at the end of the day, it doesn’t matter how nutritious the fish is if you won’t eat it, so making it taste good is key.

Blackened Salmon Seasoning

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

How to Make

  1. Combine the blackened seasoning, Old Bay seasoning, and dark brown sugar in a small bowl. Set aside
  2. 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
  3. 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
  4. Makes 4 servings

Tips

  • 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.
  • 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.

Blackened Salmon and Beans

In this recipe for blackened salmon, Bush’s Beans, to pair with their Honey Chipotle Grillin’ Beans, do combine both sweet and savory flavors for a dish that is sure to satisfy.

Ingredients

  • 2 teaspoons blackened seasoning
  • 2 teaspoons Old Bay seasoning
  • 2 teaspoons dark brown sugar
  • 2 tablespoons olive oil, divided
  • 4 (4 ounce) salmon fillets
  • 1 can (21.5 ounce) Bush’s Honey Chipotle Grillin’ Beans
  • Salad greens, optional

How to Cook

  1. Combine blackened seasoning, Old Bay, and brown sugar in a small bowl and set aside
  2. Drizzle one tablespoon of the olive oil evenly over the 4 pieces of salmon and use a basting brush to coat
  3. Rub salmon fillets evenly on both sides with the seasoning mixture
  4. Heat remaining tablespoon of oil in a large nonstick skillet over medium-high heat
  5. Add salmon fillets and cook for 4-5 minutes on each side, or until done
  6. Serve with Bush’s Honey Chipotle Grillin’ Beans and green salad (if desired) and enjoy!

Yield: 4 servings

Nutrition facts per serving: 520 calories, 22g fat, 3.5g saturated fat, 0g trans fat, 75mg cholesterol, 1220mg sodium, 416mg potassium, 43g carbs, 7g fiber, 32g protein, 22g sugars.

Grilled Blackened Salmon

Ingredients

Fillet

  • 1 1/2 lb. Coho salmon fillet, skin on
  • 1 tablespoon blackening spice
  • 1 tablespoon olive oil
  • Fresh lemon for garnish

Blackening Spice Mix

  • 2 tablespoons sweet paprika
  • 2 tablespoons kosher salt
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 2 teaspoons cayenne
  • 1 1/2 teaspoons white pepper
  • 2 teaspoons black pepper
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon dried oregano leaves

Directions

  • Combine ingredients for Blackening Spice Mix. Keep unused portion in a sealable jar for another use
  • Preheat grill to high heat for 15 minutes and then adjust to medium heat
  • Combine 1 tablespoon of olive oil and 1 tablespoon of blackening spice to make a slurry. Slather the blackening slurry onto the Coho salmon
  • Place the salmon on the grill skin side down, cook for 7-10 minutes, or to desired doneness
  • Flip and continue cooking for an additional 5 minutes or until salmon is cooked through to 140 degrees
  • Serve with a lemon wedge

Credit: New Seasons Market

Blackened Salmon in Oven

Ingredients

  • 4 Sizzlefish Salmon Fillets
  • Olive Oil
  • 1 TBSP Paprika
  • 2 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Dried Thyme
  • 1 tsp Dried Oregano
  • 1 tsp Kosher Salt
  • ½ tsp Cayenne Pepper
  • ¼ tsp Ground Black Pepper

Directions

  1. Remove the salmon fillets from the refrigerator about 20 minutes prior to preparing
  2. Preheat the oven to 400°. Line a baking sheet with parchment paper
  3. In a small bowl, combine the spices and herbs for the blackening seasoning
  4. Place the salmon fillets on the parchment lined baking sheet. Pat the fillets dry with a paper towel
  5. Lightly oil the salmon with olive oil. Rub the oil on the fillets to form an even coat. You can either dip the meat side of the salmon fillets in the blackening seasoning or you can sprinkle it over the fillets evenly; depending on how thick you want the seasoning on the fillets. If you want more seasoning on your fillets, you can coat both sides
  6. Bake the fillets skin side down for 12-15 minutes or until the salmon is firm and cooked through. Serve warm

Credit: Sizzle Fish

Baked Blackened Salmon

Ingredients

  • 3 tablespoons canola or light olive oil
  • 1 teaspoon fine sea salt or kosher salt
  • 2-3 tablespoons Homemade Blackened Seasoning or store bought
  • 4 6-ounce salmon fillets, skin on, bones removed
  • 4 sprigs fresh thyme leaves only
  • 1 teaspoon fresh oregano leaves
  • 1 lemon zest & juice

Directions

  1. Heat the oil (to smoking) in a cast iron or similar skillet set over medium heat.
  2. While the oil heats, sprinkle the flesh side of the fillets with salt. Spread the Blackened Seasoning on a plate and press the flesh-side of the salmon into the seasoning. The salmon should have a heavy coating of seasoning
  3. When the skillet and oil are ready, remove the skillet from the heat. Press the salmon fillets, one-at-a-time (flesh side down) into the oil in the skillet. Set the skillet back over medium heat and cook about 2-3 minutes or until the salmon is blackened but not burned. Turn the salmon fillets over and continue cooking (skin side down) until the skin is crispy, 4-6 minutes
  4. Transfer the fillets to a serving platter, sprinkle with lemon zest and juice and serve immediately
  5. Enjoy!

Credit: The Cookie Rookie

Blackened Cajun Salmon

Ingredients

  • 2 boneless salmon fillets
  • 2 tsp cayenne pepper* (less for more mild)
  • 1 tbsp ground paprika
  • ¼ tsp ground black pepper
  • ½ tsp salt
  • 1 tsp garlic powder
  • ¼ tsp dried oregano
  • ¼ tsp dried basil
  • Fresh coarsely ground black pepper for extra flavor
  • ¼ cup + 1 tbsp olive oil

Directions

  1. Combine all spices in a small bowl
  2. Place the salmon in a dish and cover with olive oil
  3. Sprinkle the spices over the salmon and use a brush to coat. Do both sides if skinless
  4. Cover and chill for at least 1 hour
  5. Grind fresh black pepper over the fillets
  6. Heat 1 tbsp olive oil in a cast iron skillet over medium heat and place salmon skin side down
  7. Cook both sides for 7 minutes, until the skin flakes off easily with a fork

Credit: My San Fransisco Kitchen

Blackened Salmon Pasta

Ingredients

  • 2-4 Salmon Filets
  • 12 oz fettuccine noodles
  • 8 oz lobster, crab, or shrimp
  • 4 tbs butter
  • 1 tbs flour
  • 2 cups heavy cream
  • 2 cups parmesan cheese
  • 1/2 cup havarti cheese
  • 1/2 shallot
  • 1 tbs minced garlic
  • To taste tony’s creole seasoning
  • To taste emeril’s seence creole seasoning
  • To taste salt, pepper, garlic, chili powder

Directions

  1. Boil your noodles per box instructions. (Make sure to salt your pasta water thoroughly)
  2. Once noodles are done, strain and set aside and add a little olive oil or butter to ensure they don’t stick together
  3. Begin by making your Alfredo Sauce
  4. Add 4 tbs of butter to your pot. Once the butter begins to melt, add in your diced shallots and minced garlic and cook until fragrant
  5. Next, add 1 tbs of flour (this is optional but it’ll help thicken your Alfredo sauce a bit) – Cook this mixture for 2-3 minutes to cook off the flour taste. Next, add in your heavy cream and bring to a boil
  6. Whisk thoroughly to ensure everything is smooth. Once it reaches a boil and a smooth consistency, add your creole seasoning a little at a time. (Taste as you go to ensure you get the proper balance of salt and spice)
  7. Now, turn the heat down to a low simmer and add in your cheese a little at a time. Mix constantly to incorporate the cheese and allow it to melt. – About 8 minutes
  8. Now, add in your lobster or crab meat and mix together. Taste for seasoning and adjust if needed
  9. In a separate frying pan, cook your salmon with the same salmon technique from previous recipes
  10. Season the salmon with salt and pepper, Tony’s and Emeril’s Essence and some chili powder. (Couple minutes per side depending on thickness.. finish in the oven if need be at 400 degrees until salmon registers 130 degrees interval temp
  11. Once the salmon is down, set it aside and begin to mix your pasta noodles with the Alfredo sauce. If it tastes too rich, add some fresh lemon juice – otherwise, mix the pasta with the sauce and plate your noodles. Then plate the salmon on top of the Alfredo pasta and top with parsley. Enjoy!

Credit: Mr. Make It Happen

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