PF
Delicious salmon topped with zucchini slices served on creamy risotto on a stylish plate.
Stovetop~30 minComplexity

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 smoked paprika, dried thyme, dried oregano, ground cumin, cayenne pepper, garlic powder, and onion powder in a small bowl and set aside.
  2. 2Pat the salmon dry with paper towels, then divide into 4 equal portions. Coat all sides of each salmon piece generously with the spice mixture, pressing gently so it adheres.
  3. 3Slice the zucchini into half-rounds approximately ¼-inch thick and set aside.
  4. 4Heat the vegetable oil and salted butter in a large skillet over medium-high heat until the butter is melted and foaming, about 2–3 minutes. Carefully place the salmon pieces skin-side up in the skillet and cook for 5–7 minutes until a dark brown crust forms on the bottom. Flip and cook the second side for 4–5 minutes until the internal temperature reaches 145°F and the flesh is opaque.
  5. 5Transfer the cooked salmon to a clean plate. Add the sliced zucchini to the skillet and sauté over medium-high heat for 6–8 minutes, stirring occasionally, until golden brown and tender.
  6. 6Divide the salmon and zucchini evenly into 4 airtight containers while hot, pairing one salmon portion with one portion of zucchini per container.
  7. 7Allow the containers to cool to room temperature, then seal and refrigerate for up to 4 days.

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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