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 all of the seasoning ingredients in a small bowl and whisk until evenly combined.
- 2Brush the tops of the salmon filets evenly with 1 tablespoon oil. Sprinkle the seasoning mixture (be sure to use all of it) evenly on the tops of the filets and gently pat it down to adhere.
- 3Heat the remaining 1 tablespoon oil in a cast iron skillet or non-stick sauté pan over medium heat until hot. Add the salmon filets seasoning-side-down and cook for 3 to 4 minutes or until a charred blackened crust has formed. (Feel free to lift up the corner of a filet to check the doneness of the blackened crust.) Carefully flip the filets over and continue cooking for 2 to 3 more minutes, or until the salmon reaches your desired level of doneness. (The FDA recommends salmon be cooked to 145°F.)
- 4Serve. Serve the salmon immediately with lemon wedges for drizzling.
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
AI Swap Engine
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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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