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SPICY CAJUN BLACKENED SALMON
10

SPICY CAJUN BLACKENED SALMON

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

SPICY CAJUN BLACKENED SALMON

Spicy Cajun Blackened Salmon is a bold and flavourful dish that features a perfectly seared salmon fillet coated in a smoky and slightly spicy Cajun seasoning. This dish is inspired by the traditional blackening technique, where fish is coated with a spice blend and cooked over high heat to create a crispy, caramelised crust. The combination of Cajun seasoning, garlic powder and olive oil enhances the natural richness of the salmon while adding layers of heat and depth. This quick and easy meal is packed with protein and healthy fats, making it an excellent choice for those looking for a nutritious yet indulgent dish. Whether served with roasted vegetables, a fresh salad, or a side of rice, this blackened salmon is guaranteed to impress. Perfect for busy weeknights or special occasions, it delivers restaurant-quality flavours in under 15 minutes.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Cajun/Creole

PREPARATION/TECHNIQUES

Pan-Fry, Sauté, 5 ingredients or less

OCCASION/HOLIDAY

Summer, Fall, Family Dinner, Backyard BBQ

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, Low Carb, Quick & Easy, Gluten-Free

DISH TYPE

Fish Dish

INGREDIENTS

  • 100g salmon fillet
  • ½ tsp Cajun seasoning
  • ½ tsp olive oil
  • ¼ tsp garlic powder

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Protein: 22g
  • Fat: 9g
  • Saturated Fat: 5g
  • Carbohydrates: 1g
  • Fibre: 0g
  • Sugar: 0g
  • Sodium: 200mg

PREPARATION

  • Pat Dry The Salmon: Use a paper towel to remove excess moisture from the fillet.
  • Season The Fish: Sprinkle the Cajun seasoning and garlic powder evenly over both sides of the salmon.
  • Heat The Pan: Place a non-stick or cast-iron pan over a medium-high flame and add the olive oil.
  • Sear The Salmon: Lay the fillet skin-side down in the pan and cook for 3-4 minutes until a dark crust forms.
  • Flip And Finish Cooking: Turn the salmon carefully and cook for another 2-3 minutes until the inside is flaky.
  • Rest And Serve: Remove from the pan and let it rest for a minute before serving with your preferred side dish.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

  • Use A Hot Pan: A well-heated pan ensures a crispy, blackened crust without overcooking the salmon.
  • Don’t Move The Fish While Cooking: Let it sear undisturbed to develop a perfect crust.
  • Adjust Spice Level: Increase or decrease the Cajun seasoning based on your heat preference.
  • Use A Fish Spatula: This helps to flip the salmon without breaking it.
  • Pair With Cooling Sides: Serve with avocado salad, coleslaw or yoghurt sauce to balance the spice.

VARIATIONS

  • Extra Spicy: Add a pinch of cayenne pepper or red chilli flakes for more heat.
  • Mild Version: Reduce the Cajun seasoning and replace it with smoked paprika for a milder taste.
  • Herb-Infused: Garnish with fresh parsley or coriander for added freshness.
  • Oven-Baked Option: Bake the salmon at 200°C (400°F) for 10-12 minutes instead of pan-frying.
  • Grilled Alternative: Cook the salmon on a barbecue grill for a smoky flavour.

·       PREPPING AND STORAGE

  • Refrigeration: Store cooked salmon in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or oven.
  • Freezing: Freeze the cooked fillet for up to 2 months. Thaw in the fridge overnight before reheating.
  • Meal Prep: Season the salmon in advance and store it in the fridge for up to 24 hours for deeper flavour.

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