Blackened Salmon
This Blackened Salmon provides 1g protein and 28 calories per serving — a minimal-calorie flavoring component rather than a standalone protein source. Four stovetop portions function best as a side element paired with your primary protein, letting you layer tastes without inflating macros.
Ingredients
- •Salmon
- •Paprika, Ground(15g)
- •Brown sugar(5g)
- •1 teaspoon kosher salt
- •Onion powder(4g)
- •Garlic powder(4g)
- •Cayenne Pepper, Ground(3g)
- •Oregano, Dried(3g)
- •Thyme, Dried(3g)
- •Unsalted Butter(30g)
- •Lemon
- •Chopped fresh parsley or thyme (for serving)
Instructions
- 1Pat the salmon fillets dry with paper towels and place flesh-side up on a plate.
- 2In a small bowl, stir together the paprika, brown sugar, onion powder, garlic powder, cayenne pepper, oregano, and thyme until evenly combined.
- 3Melt the butter in a separate small bowl, then brush it evenly over the flesh side of each salmon fillet. Sprinkle the spice mixture generously over the buttered flesh and lightly pat to adhere.
- 4Heat a large cast iron skillet over medium-high heat for 3–4 minutes until completely hot (a water droplet should dance across the surface). Place the salmon fillets flesh-side down in the dry pan and cook for 2–3 minutes without moving them, until the surface is deeply blackened and charred.
- 5Carefully flip each fillet and cook skin-side down over medium heat for 5–6 minutes until the skin is crispy and the internal temperature reaches 145°F at the thickest part, confirmed with an instant-read thermometer; the flesh should flake easily with a fork.
- 6Transfer the cooked salmon fillets to a cutting board and squeeze fresh lemon juice over each one.
- 7Divide the salmon evenly into 4 airtight containers while still warm, allowing to cool slightly before sealing.
- 8Store in the refrigerator and reheat gently in a 300°F oven for 8–10 minutes before serving with lemon wedges.
Nutrition — Per Serving
28
calories
1g
protein
7g
fat
- Carbohydrates
- 6g
- Saturated fat
- 0.1g
- Sodium
- 6 mg
- Dietary fiber
- 2.4g
4 servings per batch · ~17g each
Macro data sourced from USDA FoodData Central
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How much protein does Blackened Salmon have per serving?
This recipe contains only 1g of protein per serving at 28 calories, making it more of a side or flavor component than a protein source. You'll need to pair it with a primary protein like chicken, beef, or Greek yogurt to hit your daily targets.
How long does Blackened Salmon take to prep?
It's marked as quick prep and yields 4 servings on the stovetop, so you can have it ready in minimal time for a weeknight dinner or meal prep batch.
Is Blackened Salmon good for fat loss?
At only 28 calories and 1g protein per serving, this is best used as a seasoning-forward side dish rather than a standalone meal for fat loss goals. Combine it with high-protein, lower-calorie vegetables or lean proteins to create a complete fat-loss meal.
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