Mediterranean Diet Blackened Salmon
Elevate your weeknight dinner game with this Mediterranean Diet Blackened Salmon, a perfect blend of bold flavors and wholesome ingredients. This easy recipe features perfectly seasoned salmon fillets coated in a smoky, aromatic spice rub, then seared to perfection for a crisp, flavorful crust. The salmon is finished in the oven to ensure a succulent, flaky texture, and served with a vibrant lemon-herb salsa made with fresh parsley, zesty lemon, cherry tomatoes, red onion, and tangy capers. Brimming with heart-healthy olive oil and Mediterranean-inspired spices like oregano and thyme, this dish is not only a feast for the taste buds but also a nutrient-packed addition to a healthy lifestyle. With just 25 minutes from prep to plate, this crowd-pleasing entrée is ideal for both busy weeknights and elegant entertaining. Serve it alongside roasted vegetables or a crisp green salad for a complete, guilt-free meal. Keywords: Mediterranean Diet, blackened salmon, healthy seafood recipe, quick dinner ideas, lemon-herb salsa.
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Recipe Information
Ingredients
- 4 pieces salmon fillets
- 2 tablespoons olive oil
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium-sized lemon
- 2 tablespoons fresh parsley
- 1 cup cherry tomatoes
- 0.5 medium-sized red onion
- 2 tablespoons capers
Instructions
Preheat the oven to 400°F (200°C).
In a small bowl, mix together the paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, salt, and black pepper.
Pat the salmon fillets dry with paper towels. Brush each fillet with olive oil, then generously coat with the spice mixture on all sides.
Heat a large oven-proof skillet over medium-high heat. Once hot, add the salmon fillets, skin-side up, and sear for 2-3 minutes until a dark crust forms.
Flip the salmon fillets and transfer the skillet to the preheated oven. Bake for an additional 5-7 minutes, or until the salmon is cooked to your desired doneness.
While the salmon is baking, prepare the lemon-herb salsa. In a mixing bowl, finely chop the parsley, dice the red onion, quarter the cherry tomatoes, and combine with the capers.
Zest and juice the lemon, adding both the zest and juice to the salsa mixture. Season with a pinch of salt and freshly cracked black pepper to taste. Mix well to combine.
Remove the salmon from the oven and let it rest for a minute or two.
Serve each salmon fillet with a generous spoonful of lemon-herb salsa on top or on the side.
Nutrition Facts
Calories |
1290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.8 g | 110% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2010 mg | 87% | |
| Total Carbohydrate | 27.7 g | 10% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 8.9 g | ||
| Protein | 109.1 g | 218% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 115 mg | 9% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 806 mg | 17% | |
*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.
