Low Fat Blackened Salmon
Transform your dinner table with this irresistibly flavorful *Low Fat Blackened Salmon* recipe, a perfect blend of bold spices and healthy simplicity. Coated in a smoky, aromatic mix of paprika, garlic powder, dried herbs, and a hint of cayenne, these salmon fillets are pan-seared to perfection for a crisp, blackened crust while remaining tender and flaky inside. Using an olive oil spray keeps the dish low in fat without compromising on moisture or taste. Ready in just 20 minutes, this quick and healthy recipe is ideal for weeknight dinners or meal prepping. Serve with a squeeze of fresh lemon for a zesty finish, and pair it with your favorite veggies or a light salad for a wholesome, restaurant-quality meal at home.
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Recipe Information
Ingredients
- 4 pieces (6-ounce each) Salmon fillets, skinless
- 1 second spray duration per fillet Olive oil spray
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 4 wedges Lemon wedges
Instructions
Preheat a large non-stick skillet over medium-high heat.
In a small bowl, combine the paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, salt, and ground black pepper to make the blackening spice mix.
Pat the salmon fillets dry with a paper towel.
Evenly coat each salmon fillet on both sides with the spice mix.
Lightly spray each fillet with olive oil spray to help the spices adhere well and to add moisture.
Once the skillet is hot, place the salmon fillets in the skillet with at least an inch of space between them.
Cook the salmon for about 4-5 minutes on one side, until the spices have blackened and the salmon is slightly crisped.
Carefully flip the fillets using a spatula and cook for another 3-5 minutes on the other side or until the salmon is cooked through and flakes easily with a fork.
Remove from heat and let the salmon rest for about a minute.
Serve each fillet with a lemon wedge on the side for squeezing over the fish just before eating.
Nutrition Facts
Calories |
1170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 376 mg | 125% | |
| Sodium | 1533 mg | 67% | |
| Total Carbohydrate | 11.0 g | 4% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 1.3 g | ||
| Protein | 157.8 g | 316% | |
| Vitamin D | 57.0 mcg | 285% | |
| Calcium | 136 mg | 10% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 3353 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
