Blackened Salmon

Forking into a flaky, tender salmon fillet spiced up with blackening.

Salmon fillets seasoned with blackened seasoning, then pan-fried to perfection until crusty and flaky, are a heart-healthy dinner entree. Serve it with a good dose of wholesome sauteed vegetables for a complete meal. What’s not to love?

Course Main

Cuisine Southern

Diet Gluten Free

Prep Time 30

Cook Time 20

Total Time 50

Servings

Calories 389kcal

Author Imma

Ingredients

Blackened Salmon

4 6-ounce (170g) salmon steaks or fillets
1 tablespoon (15ml) melted butter (or vegetable oil)
salt to taste (¾-1 teaspoon per pound)
3-4 tablespoons (20-28g) blackened seasoning
2 tablespoons (28g) unsalted butter or replace with oil

Sauteed Vegetables (adapt variety to what you have)

1 large carrot, peeled, halved lengthwise, then cut on the diagonal into ¼-inch-thick slices
1-2 tablespoons (15-30ml) butter or cooking oil
2-3 teaspoons (10-15g) minced garlic
2 teaspoons (15g) blackened seasoning
1 chayote halved lengthwise, then cut into diagonal slices about ½ inch thick
1 large red bell pepper, cut lengthwise into ½-inch-wide strips
1 large zucchini halved lengthwise, then cut on the diagonal into ½-inch slices
⅓-½ cup (80-115ml) water or broth (optional)
salt to taste

Instructions

Blackened Salmon

Brush the salmon lightly with melted butter, then season with salt and blackened seasoning.
Preheat a large, heavy skillet over medium heat for about two minutes, then melt the butter or heat a neutral-flavored cooking oil.
Add the salmon to the pan, and sear for 3-4 minutes on each side or until it reaches the desired degree of doneness.
Remove, let rest for about 5 minutes, and serve with the vegetables.

Sauteed Vegetables

Optionally, blanch carrots by cooking them in a pot of boiling salted water for 3-4 minutes. Drain and set aside.
Heat oil or butter over medium heat in a large saute pan. Then add garlic and blackened seasoning, and sauté for about 30 seconds.
Add the carrots, chayote (if including), red bell peppers, and zucchini. Sauté until just tender, tossing often. If it starts getting too dry, add ⅓-½ cup of water or broth to prevent burning.
Adjust seasonings to taste, and serve piping hot with the salmon.

Notes

Fresh and frozen salmon both work fine. In fact, frozen salmon is usually fresher.
Cast-iron skillets handle the high heat of blackening best. However, if you don’t have one, a heavy-bottomed stainless steel pan works just as well. Non-stick will not work because the high heat will ruin the non-stick coating.
Don’t forget to preheat your pan so the salmon doesn’t stick.
The USDA recommends 145℉ (63℃) for safety's sake. But if you have a safe source of salmon, medium rare is 125℉ (52℃). If the flesh flakes easily with a fork, you’re good to go.
Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.

Nutrition