Blackened Salmon
This Blackened Salmon delivers 1g protein and 141 calories per serving — a light option for when you're managing total daily intake. Quick-preps 4 servings on the stovetop, though you'll want to pair it with additional protein sources to support your training goals.
Ingredients
- •Salmon
- •Brown sugar(8g)
- •Paprika, Ground(4g)
- •¾ teaspoon garlic powder
- •Onion powder(4g)
- •Oregano, Dried(4g)
- •Thyme, Dried(4g)
- •Ginger, Fresh Root(3g)
- •1 teaspoon sea salt
- •Cayenne Pepper, Ground(1g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Butter(30g)
- •Lemon
- •Parsley, Fresh
Instructions
- 1Place the salmon, skin side down on a plate and pat dry.
- 2In a small bowl, combine the brown sugar, paprika, garlic powder, onion powder, oregano, thyme, ginger, salt, and cayenne.
- 3Drizzle the salmon with 1 tablespoon of oil. Rub the salmon with the spice mixture, completely coating it.
- 4Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Once the oil is glistening, add the salmon fillets flesh-side down. Cook undisturbed until the surface is blacked, about 2-3 minutes. Add the butter to the pan and flip the fillets. Continue cooking over medium heat until the skin becomes crispy and the fish easily flakes with a fork, another 5-6 minutes. During this time, occasionally tilt the pan, scooping the melted pan butter up with a spoon and drizzling it over the blackened salmon.
- 5Transfer the salmon to serving plates, squeeze with the lemon and garnish with parsley if desired.
Nutrition — Per Serving
141
calories
1g
protein
14g
fat
- Carbohydrates
- 5g
- Saturated fat
- 5.0g
- Sodium
- 51 mg
- Dietary fiber
- 1.4g
4 servings per batch · ~22g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Blackened Salmon have per serving?
This recipe provides only 1g of protein per serving at 141 calories, so it's not a meaningful protein contributor. You'll need to combine it with additional protein sources to create a complete meal.
How long does Blackened Salmon take to prep?
Quick prep time with 4 servings made on the stovetop means you can incorporate this into a meal without significant time investment.
Is Blackened Salmon good for fat loss?
At 141 calories per serving with negligible protein, this works as a flavorful side dish within a fat-loss meal, but you need to add a lean protein source to keep macros aligned with your goals.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
