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Delicious salmon topped with zucchini slices served on creamy risotto on a stylish plate.
StovetopComplexity

Blackened Salmon with Zucchini

This Blackened Salmon with Zucchini delivers 33g protein and 441 calories per serving — a strong option for hitting moderate protein targets during a cut. Quick-preps 4 servings on the stovetop, giving you a complete protein-to-calorie ratio without extra assembly.

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Ingredients

4 servings
  • Paprika, Smoked(10g)
  • Thyme, Dried(5g)
  • Oregano, Dried(5g)
  • Cumin, Ground(3g)
  • Cayenne Pepper, Ground(1g)
  • Garlic powder(3g)
  • Onion powder(3g)
  • 1/4 tsp freshly cracked black pepper ($0.02)
  • 1/4 tsp salt ($0.02)
  • Salmon(590g)
  • Butter(30g)
  • Vegetable oil(15g)
  • Zucchini(590g)

Instructions

  1. 1Combine the spices for the Cajun seasoning in a bowl (smoked paprika, thyme, oregano, cumin, cayenne, garlic powder, onion powder, salt, pepper).
  2. 2Remove the skin from the salmon, then cut it into four equal-sized portions (if not already cut). Generously coat all sides of the fish in the prepared Cajun seasoning.
  3. 3Slice the zucchini into half-rounds and set aside.
  4. 4Add the butter and cooking oil to a skillet and heat over medium-high. When the skillet is hot and the butter is melted and foaming, add the salmon pieces. Cook the salmon for 5-7 minutes on each side, or until a dark brown crust forms and the salmon is cooked through*.
  5. 5Remove the cooked fish to a clean plate. Add the sliced zucchini to the skillet in its place. Quickly sauté the zucchini in the residual butter and spices until it is tender. Serve the salmon and zucchini immediately.

Nutrition — Per Serving

441

calories

33g

protein

31g

fat

Carbohydrates
9g
Saturated fat
9.2g
Sodium
152 mg
Dietary fiber
3.7g

4 servings per batch · ~314g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Blackened Salmon with Zucchini have per serving?

This recipe provides 33g of protein per serving at 441 calories, making it a solid standalone protein source for muscle-building phases. The macro breakdown is 31g fat and 9g carbs per serving.

How long does Blackened Salmon with Zucchini take to prep?

Quick prep yields 4 complete servings on the stovetop, so you're efficiently batch-cooking full meals in one session.

Is Blackened Salmon with Zucchini good for muscle gain?

At 33g protein and 441 calories, this meal supports muscle gain goals and fits well as a post-workout dinner when paired with a carb source like rice or pasta. The higher fat content (31g) contributes to sustained satiety and hormone support during a bulk.

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