Blackened Salmon
This Blackened Salmon provides 1g protein and 83 calories per serving — a minimal-calorie flavoring component rather than a standalone protein source. Four stovetop portions work best layered with your primary protein choice, adding depth without derailing your macro targets.
Ingredients
- •Salmon
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon
- •1 tablespoon smoked paprika
- •Garlic powder(10g)
- •Onion powder(5g)
- •1 teaspoon fine sea salt
- •1/2 teaspoon black pepper
- •1/2 teaspoon cayenne
- •Oregano, Dried(3g)
- •Thyme, Dried(3g)
Instructions
- 1Combine the garlic powder, onion powder, oregano, and thyme in a small bowl and whisk until evenly mixed.
- 2Pat the salmon filets dry with paper towels, then brush the tops evenly with half the olive oil.
- 3Sprinkle the seasoning mixture evenly over the oiled tops of the salmon filets and gently pat it down to adhere, using all the seasoning.
- 4Heat the remaining olive oil in a cast iron skillet over medium-high heat until shimmering, about 1–2 minutes.
- 5Place the salmon filets seasoning-side-down in the hot skillet and cook for 3–4 minutes over medium-high heat until a dark blackened crust forms (lift a corner to check).
- 6Carefully flip the filets and cook for 2–3 minutes over medium-high heat until the internal temperature reaches 145°F and the flesh is opaque.
- 7Cut the lemon into wedges and divide the salmon evenly into 4 airtight containers while hot, packing lemon wedges alongside each filet.
- 8Store in the refrigerator and serve cold or reheated, squeezing fresh lemon over the salmon before eating.
Nutrition — Per Serving
83
calories
1g
protein
8g
fat
- Carbohydrates
- 4g
- Saturated fat
- 1.1g
- Sodium
- 3 mg
- Dietary fiber
- 1.0g
4 servings per batch · ~13g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Blackened Salmon have per serving?
This version contains 1g of protein per serving with 83 calories, making it a minimal protein contributor. It's best treated as a flavor-enhanced side rather than a main protein source for your meal.
How long does Blackened Salmon take to prep?
Listed as quick prep with 4 servings cooked on the stovetop, so preparation time is minimal for a weeknight dinner component.
Is Blackened Salmon good for fat loss?
At 83 calories and 1g protein per serving, this works as a low-calorie side for fat loss phases but won't support protein intake goals on its own. Pair it with a high-protein main dish to keep total meal calories controlled while hitting protein targets.
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