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Blackened Salmon


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!



Blackened Salmon slightly adapted from Food Network, as seen on I Was Born to Cook

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!

Happy weekend!

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  1. February 3, 2012 / 5:58 am

    Good luck on your run!

  2. February 3, 2012 / 6:12 am

    Given that I don’t like fish, you slacking on salmon is still eating it far more often than we do! My poor husband only gets it when we go out to eat.

  3. February 3, 2012 / 7:03 am

    You are so lucky that Mark will eat salmon. I told Nick last night that I as making sauteed spinach with salmon and he said, “oh yum!”, and I said, “really? You’d eat that?” and he said, “no way!”. haha. So…..it’s usually white fish if we are BOTH going to eat it.
    I will save this recipe for me though, it sounds great.
    Good luck on the 5k tomorrow! You’ll deserve a nice big dinner and some brewskies after that!

  4. February 3, 2012 / 7:10 am

    Salmon is the first thing I look for on menus when I go out (I’m too cheap to buy it regularly at home). Now I know how to make it at home, but I still think it tastes way better when made for me. ๐Ÿ™‚

  5. February 3, 2012 / 8:25 am

    I wish I liked salmon – maybe if I made it spicy I’d like it?! Good luck on your 5k – I see a sub 30 minutes in your future! ๐Ÿ˜€

  6. February 3, 2012 / 8:28 am

    Good luck in your 5k – I am not the biggest fan of salmon but I like to use it in salmon cakes or something similar. For me, it is less fishy!

    In fact, I am making a new salmon cake this weekend – I cannot wait to try it.

  7. Liz
    February 3, 2012 / 8:34 am

    I love anything with blackened seasoning! I need to get a cast iron pan and give this a try! Good luck on your 5k!

    • Nicole, RD
      February 3, 2012 / 10:40 am

      Hey Liz! I honestly think this would be just fine if made in a non-stick skillet. The cast iron is great, but not necessary, I don’t believe…happy weekend!

  8. February 3, 2012 / 9:09 am

    This looks like a perfect dish to make with my vow to include at least one fatty fish meal in m diet each week. I tool love my cast iron pan (Aren’t Dutch Babies the greatest??) and have enjoyed the 2 meals I have cooked so far in my new slow cooker. Here’s to a great 5K!

  9. February 3, 2012 / 12:23 pm

    This looks excellent! I have never cooked fish at home if you can believe it. I have more recently started really liking fish though. I should try this recipe.
    Good luck on the 5K!!! ๐Ÿ™‚

  10. February 3, 2012 / 1:35 pm

    Blackened salmon is a favorite of mine, but I’ve never tried to make it at home before… This weekend! I have some salmon to use up Saturday, now I know what I’ll put on it… A little less heat though for me :). Hope you have a great run!

  11. February 3, 2012 / 4:06 pm

    YUM! This looks like a great meal, and good luck on your race tomorrow. I’ll know you knock it out SUPERDUPERFAST!!!!!!! You are like the wind!! XXOO

  12. February 5, 2012 / 1:24 pm

    What a great deal! I’m a big fan of blackened salmon too, and especially love it over a nice big salad. Looks delish!

  13. February 5, 2012 / 4:31 pm

    Just have to say these are some beautiful shots!

  14. Pingback: Seafood

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