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easy blackened salmon served on a plate of salad
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Blackened Salmon

Blackened Salmon is an easy 2-ingredient, 10-minute meal that is full of flavor!
Course Main Course
Cuisine American, southern
Prep Time 2 minutes
Cook Time 8 minutes
Servings 2
Calories 196kcal

Ingredients

  • 8 oz (240g) salmon two 4-ounce fillets
  • 1 tablespoon blackening seasoning or more to taste
  • 2 teaspoon oil or no-calorie cooking spray

Instructions

  • Dry the salmon fillets and place on a plate or in a mixing bowl.
  • Pat the spice on both sides of the fish till evenly coated.
  • Heat oil a large skillet over medium high heat.
  • Add the fillets skin side down and cook for 3-4 minutes until salmon is halfway done. You will see the line where it is half cooked and a paler pink shows halfway up the salmon fillet (see pictures after the tips section).
  • Flip the salmon fillets over and cook for another 3-4 minutes till cooked through and a nice brown (but not quite black) crust develops. Please note: thicker fillets may need an extra few minutes to cook and you may need to reduce the heat to prevent the salmon from burning before cooked through.

Video

Notes

  • Add a little brown sugar to the recipe to sweeten it a bit and to help the caramelizing process.
  • Thicker salmon fillets may need another 1-2 minutes to cook through. You will see the line where it is half cooked and a paler pink shows halfway up the salmon fillet (see pictures below).
  • Reduce heat a little bit if the fillets start to burn before they are cooked through.
  • Insert an instant-read digital thermometer into the middle of the fillets. A reading of 120F to 130F for medium-rare or 135°F to 145°F for more cooked.
  • I find that thinner fillets work best as they cook faster and you don’t have to worry about the crust burning.
  • The best results are got using a cast iron pan as that distributes heat the best along with holding higher temperatures.
  • There will likely be some smoking during cooking so make sure you blacken your food in a well-ventilated space.
  • Make sure your skillet is hot and don’t overcrowd. If you do the food will start to steam and ***wash off** the seasoning as well as slowing down the blackening process.
  • Don’t keep flipping the salmon back and forth, try and flip it only once so that the flavourful crust has time to form.
If you replace the oil with no-calorie cooking spray, one serving of this blackened salmon will contain 0 Blue Plan SmartPoints.

Nutrition

Calories: 196kcal | Protein: 23g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 583mg | Potassium: 556mg | Vitamin A: 45IU | Calcium: 14mg | Iron: 1mg