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Blackened Salmon Fillets - Fire Up Fish!

Blackened Salmon Fillets – Fire up Fish with a Blend of Cajun-Style Spices!

This blackened salmon recipe is deceptively easy to make and gourmet enough for company. Serve pan-seared fillets over salad greens or pair with steamed vegetables and roasted potatoes for a fast, healthy and exceptionally flavourful meal.




Did You Know?

Salmon is a wonderful source of heart and brain protective omega-3 fatty acids and high-quality protein. Health Canada recommends that adults consume fish at least twice per week as part of a healthy diet. Originating in New Orleans, food that is blackened isn't actually burnt. Instead, the very dark brown colour is due to the special spice blend coating the food.


INGREDIENTS

· 1 teaspoon (5 ml) ground cumin

· ¼ teaspoon (1.25 ml) cayenne pepper, optional

· 1 teaspoon (5 ml) brown sugar

· 1 teaspoon (5 ml) onion powder

· 1 teaspoon (5 ml) garlic powder

· 1/2 teaspoon (2.5 ml) dried oregano

· 1/2 teaspoon (2.5 ml) dried thyme

· 1 tablespoon (15 ml) paprika

· 1 1/2 teaspoon (7.5 ml) chili powder

· 1 teaspoon (5 ml) ground black pepper

· ½ teaspoon (2.5 ml) salt

· 4 salmon fillets about 6 ounces (170 g) each

· 1-2 tablespoons (15-30 ml) butter or olive oil to coat the salmon

· 1-2 tablespoons (15-30 ml) butter or olive oil, for pan-frying


INSTRUCTIONS

1. Brush the salmon fillets with butter or oil.

2. Combine all the spices and sprinkle generously over the salmon fillets.

3. In a large non-stick skillet or cast-iron pan, heat more butter or olive oil over medium heat. Add the seasoned salmon fillets and cook, depending on the thickness, for 4 to 7 minutes on each side until the fish flakes easily with a fork.

ENJOY!


Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and counselling – in person or online via Zoom Health.

For more information, email Joanne at jo.knows.nutrition@outlook.com.

Instagram: jo_knows_nutrition



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