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Blackened salmon on a bed of sauteed veggies
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Blackened Salmon

Blackened Salmon is salmon fillets brushed in butter and homemade Creole Seasoning, then pan-fried to perfection until crusty and flaky. You can serve it with a good dose of heartily, wholesome sauteed vegetables. Such a fantabulous, guilt-free, low-carb meal is super easy to make yet loaded with tons of flavor. What’s not to love?
Course Main
Cuisine Southern
Keyword salmon
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 3 -4
Calories 241kcal
Author Imma

Ingredients

  • 3-4 6-ounce or 170 grams each salmon steaks
  • cooking oil
  • salt to taste
  • 4-5 teaspoons (16-20 g) Creole Seasoning (homemade here) per salmon
  • 2-3 tablespoons (28-42 g) unsalted butter replace with oil

Sauteed Vegetables

  • large carrot,  peeled halved lengthwise, then cut on diagonal into ¼-inch-thick slices
  • 1-2 tablespoons (14-28 ml) cooking oil
  • 2-3 teaspoons (6-9 g) minced garlic
  • 1 large red bell pepper cut lengthwise into ½-inch-wide strips
  • 1 large zucchini halved lengthwise, then cut on diagonal into ½-inch slices
  • 1 chayote halved lengthwise, then cut into diagonal into ½ inch -thick slice
  • 2 teaspoons (8 g) Creole seasoning
  • ⅓-½ cup water or broth optional
  • salt to taste

Instructions

Blackened Salmon

  • Brush the salmon lightly with oil, then season with salt, followed by the Creole seasoning. 
  • Preheat a large, heavy skillet over medium heat for about two minutes, then add butter. For the health-conscious, use cooking oil.
  • Add salmon to the pan. Sear salmon for about 3-4 minutes on each side or until it reaches the desired degree of doneness.
  • Remove and serve with vegetables.

Sauteed Vegetables

  • Blanch carrots by cooking them in a pot of boiling salted water for about 3-4 minutes. Drain and set aside.
  • Heat oil over medium heat in a large saute pan. Then add garlic and Creole Seasoning; sauté for about 30 seconds. Add carrots, chayote (if included), and remaining vegetables. Sauté until just tender, tossing often. You may use about a ⅓-½ cup of water or broth to prevent any burns—season with salt.
  • Serve piping hot with salmon.

Notes

  • Always use fresh salmon for the best results. However, frozen salmon works fine as well. Remember to thaw it properly. Do not let it sit on the counter for too long to prevent food-borne bacteria to accumulate.
  • It’s best to work with cold salmon (but not frozen) because the butter will stick more to the fish if it’s cold.
  • I highly recommend using a cast-iron skillet because we’ll be cooking at high temperature. However, if you don’t have one, stainless steel is the next best thing. You can also use non-stick pans but the perfect “black” or char is not guaranteed.
  • Don’t forget to preheat your pan so your salmon fillets won’t stick to the pan.
  • Refrain from constantly flipping your fish to achieve the perfectly blackened salmon.
  • You’ll know that salmon is done when it reaches an internal temperature of 145°F on its thickest part. Or check if the fillets are easily flakes when you use a fork.
  • Don’t forget to blanch your veggies to keep their nutrients and their bright colors.
  • 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

Serving: 1salmon steak | Calories: 241kcal | Protein: 34g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Cholesterol: 94mg | Sodium: 75mg | Potassium: 833mg | Vitamin A: 68IU | Calcium: 20mg | Iron: 1mg