Stovetop~20 minComplexity

Blackened Salmon

Name: Blackened Salmon
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: american
Ingredients: Salmon, raw; Brown sugar; Paprika, ground; ¾ teaspoon garlic powder; Onion powder; Oregano, dried; Thyme, dried; Ginger, fresh root; 1 teaspoon sea salt; Cayenne pepper, ground; Olive oil; Butter, salted; Lemon, raw, whole; Parsley, fresh

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.

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Ingredients

4 servings

•
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

1Pat the salmon fillets dry with paper towels, then place skin-side up on a clean work surface.
2In a small bowl, combine the brown sugar, paprika, onion powder, oregano, thyme, ginger, and cayenne pepper. Mix until evenly blended.
3Drizzle the salmon fillets with half the olive oil, then rub the spice mixture evenly over the flesh side of each fillet, coating completely.
4Heat the remaining olive oil in a large skillet over medium-high heat until shimmering, about 1–2 minutes. Place the salmon fillets flesh-side down in the pan and cook undisturbed for 2–3 minutes until the surface is blackened and charred.
5Add the butter to the pan, then gently flip each fillet skin-side down. Continue cooking over medium-high heat for 5–6 minutes, occasionally tilting the pan and basting the salmon with melted butter using a spoon, until the skin is crispy and the flesh easily flakes with a fork.
6Divide the cooked salmon evenly into 4 airtight containers while still warm. Squeeze fresh lemon juice over each portion and top with fresh parsley.
7Seal the containers and refrigerate for up to 4 days. Reheat gently in a 275°F oven for 5–8 minutes before serving, or enjoy cold.

Nutrition — Per Serving

141

calories

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

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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.