I feel the same way about my crock pot and cast iron skillet – they’re underused magic-makers in my kitchen. Other than this Blackened Salmon, I recently made a Chocolate Dutch Baby in my cast iron skillet. Clearly, that was a wise choice. So…good.
Mr. Prevention and I have been slacking on our salmon-eating lately. Normally, we have at least one fish meal a week, usually salmon…but it hasn’t been on sale lately. Finally, my grocery store had a great deal – wild Atlantic salmon for $6.99/lb! Normally, a “good” deal would be closer to $10/lb, so I was thrilled….and I stocked up!
Blackened salmon is something I would pick off a restaurant menu, falsely believing that it would be difficult to create at home. In reading through the recipe, the preparation couldn’t be any easier. I knew this would be a recipe that Mr. Prevention would love – all of the cayenne and paprika gave this salmon some kick! If you prefer things on the milder side, cut back the cayenne by half.
Because salmon is a fattier (essential omega 3’s!) fish, it is higher in calories. Don’t shy away from the higher calorie salmon, but rather, pair it with a low-calorie side dish of vegetables. To keep with the hint of lemon, I served this Blackened Salmon with a Lemony Potato and Asparagus side…recipe soon to come!
1 Tbsp paprika
1 Tbsp cayenne pepper
10 sprigs fresh thyme, removed from stems
1 Tbsp oregano, chopped
1/2 tsp sea salt
4 pieces salmon (6 oz each), skin on
1 Tbsp canola oil
2 lemons, zested and juiced
Mix the first 4 spices together in a small bowl. Put the mixture on a plate and coat the flesh side of each piece of salmon.
Heat a cast-iron pan over medium heat, then add oil. Let the oil smoke heavily, shut heat off, and add salmon flesh side down. Turn the heat back on and cook for about 3 minutes. Flip salmon over and cook until skin is crispy, about 7 minutes.
Plate, sprinkle with lemon zest and juice and serve immediately.
Yield: 4 pieces of salmon.
Nutrition Information (per serving): 340 calories; 18.8 g. fat; 105 mg. cholesterol; 329 mg. sodium; 1.8 g. carbohydrate; 1 g. fiber; 26.3 g. protein
Result: Great, smoky flavor with some kick! For those who love flavor, this salmon recipe won’t disappoint. Blackened salmon comes together in less than 15 minutes, too! Enjoy!
I am running a 5K tomorrow with my business partner! Today will be spent at the clinic and then making a pasta meal at home in preparation. I took rest days yesterday and today to be sure my legs are ready…to…run!