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
- 1Place the salmon on a large plate, flesh-side up, and pat dry.
- 2In a small bowl, stir together the paprika, brown sugar, salt, onion powder, garlic powder, cayenne, thyme and oregano.
- 3In a separate small bowl, melt the butter. Brush the butter over the flesh-side of the salmon fillets, then sprinkle the flesh sides evenly with the spice mixture. Lightly pat the spices to adhere as needed.
- 4Heat a large cast iron skillet or similar heavy-bottomed pan over medium heat (no need to add oil). Turn on the exhaust fan and open a window if things start to get smoky. Once the pan is completely hot (a droplet of water should dance on its surface), working quickly but gently, add the salmon fillets, one at a time, flesh-side down. Cook for 2 to 3 minutes without disturbing the fillets, until the surface is blackened (peek as little as possible so that the salmon gets a nice dark color), then carefully turn each piece of salmon over.
- 5Continue cooking over medium heat, until the skin becomes crispy, and the fish is fully cooked through, about 5 to 6 additional minutes depending upon the thickness of your fillets. The fish should reach 145 degrees F on an instant read thermometer and flake easily with a fork at its thickest part.
- 6Squeeze lemon over the salmon, then transfer the fillets to serving plates. Serve immediately with a sprinkle of fresh thyme and additional 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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