This Weight Watchers-friendly Blackened Salmon recipe brings vibrant flavors to your plate without compromising on health-conscious choices. With a homemade blackening seasoning mix that adds a smoky, mildly spicy kick, and a straightforward cooking technique, this dish fits well within any balanced meal plan. It’s ideal for a family dinner, an elegant meal prep option, or as a nutritious addition to any weeknight meal. Here’s a comprehensive, detailed breakdown to guide you through every step of making this delicious, healthy salmon dish.
Ingredients
For the Blackening Seasoning:
- 3 tsp smoked paprika – For a deep, smoky flavor that complements the richness of the salmon.
- 2 ½ tsp garlic powder – Adds a warm, aromatic base note.
- 2 ½ tsp onion powder – Contributes to a rounded, savory depth.
- 2 tsp dried thyme – A subtle, earthy herb that enhances the overall flavor profile.
- 2 tsp dried oregano – Adds an aromatic quality, with a hint of sweetness.
- 2 ½ tsp coarse salt – Enhances all the other flavors; adjust for taste.
- 1 ½ tsp black pepper – For a touch of heat and earthiness.
- 2 tsp brown sugar – Balances the spices with a hint of sweetness.
- ½ tsp cayenne pepper – Adjust to taste for a kick of heat.
For the Salmon:
- 4 skin-on salmon fillets (6-8 oz each) – Choose wild-caught if possible, as it typically has a richer flavor and more omega-3s.
- 2 tbsp unsalted butter, melted – Adds moisture and helps the seasoning adhere.
- 1-2 tbsp canola oil – For cooking; ensures even browning and helps prevent sticking.
- 4 lime wedges – For serving; a squeeze of lime brightens and balances the flavors.
Directions
Step 1: Prepare the Blackening Seasoning
- Combine Ingredients: In a medium-sized bowl, add smoked paprika, garlic powder, onion powder, dried thyme, dried oregano, coarse salt, black pepper, brown sugar, and cayenne pepper.
- Mix Thoroughly: Whisk the ingredients until fully combined. This ensures each fillet receives an even distribution of seasoning.
- Adjust for Spice: If you prefer a milder heat, reduce the cayenne pepper; for a spicier profile, add a pinch more.
Step 2: Prepare the Salmon Fillets
- Dry the Salmon: Pat each fillet dry with a paper towel to remove excess moisture, helping the seasoning stick better and aiding in achieving a crispy crust.
- Brush with Butter: Melt the butter and set it aside. Brush each fillet with a thin layer of melted butter on all sides, which not only adds flavor but also helps the seasoning adhere.
Step 3: Season the Salmon
- Apply Seasoning Generously: Rub the blackening seasoning mix over the fillets, making sure to coat all sides, including the edges.
- Press Down Lightly: Press the seasoning into the salmon with your hands to ensure it sticks. The goal is an even coating that will char slightly during cooking for the characteristic “blackened” effect.
Step 4: Preheat the Skillet
- Choose the Right Pan: Use a heavy-bottomed skillet, such as cast iron, for even heat distribution.
- Set Heat to Medium: Place the skillet on medium heat. Allow it to heat for about 5 minutes to ensure it’s hot enough for the salmon to sear immediately upon contact.
- Oil the Pan: Once the pan is hot, add a tablespoon of canola oil, spreading it evenly.
Step 5: Cook the Salmon
- Flesh Side Down First: Place each fillet flesh side down (skin side up) in the skillet. Cook for 3-4 minutes until a crust forms and the seasoning darkens. Avoid moving the fillets around to help them develop that signature blackened crust.
- Flip Carefully: Using a fish spatula, carefully flip each fillet so the skin side is down. Continue cooking for an additional 5-6 minutes, adjusting for fillet thickness. Thicker cuts may need a few extra minutes.
Step 6: Check for Doneness
- Test with a Thermometer: The salmon is done when it reaches an internal temperature of 145°F, but for medium or medium-well, aim for 125°F-130°F.
- Visual Cues: Alternatively, press gently on the thickest part of each fillet. The salmon should feel firm and spring back slightly. It should also flake easily when pressed with a fork.
Step 7: Let Rest and Serve
- Remove from Heat: Once the salmon is done, transfer it to a plate to rest for about 5 minutes. This resting time allows the juices to redistribute, keeping the salmon moist and flavorful.
- Serve with Lime Wedges: Arrange lime wedges around the plate. A squeeze of lime before eating brightens the dish and balances the spices.
Additional Cooking Tips and Variations
- Oven Option: For a lighter approach, cook the salmon in the oven. Preheat to 400°F, season as directed, and bake on a parchment-lined sheet for 12-15 minutes or until done.
- Adjust Seasoning: For those on a low-sodium diet, reduce the salt or substitute with a salt-free herb blend.
- Pairing Suggestions: Serve with a side of roasted vegetables, a crisp green salad, or a light quinoa pilaf for a well-rounded, nutritious meal.
How to Tell if Your Salmon is Perfectly Cooked
- Internal Temperature: For well-done, aim for 145°F; for medium-well, 125°F-130°F.
- Texture Test: Gently press the flesh with your finger; it should feel firm but springy.
- Flakiness Test: Salmon should flake easily when pressed with a fork.
Nutrition and Weight Watchers Points
Each serving of blackened salmon, when made with these ingredients, is approximately 280 calories and packed with healthy fats, protein, and omega-3s. For those tracking Weight Watchers points, this dish is a low-point option that fits well within the program guidelines for a wholesome, balanced meal.
Additional Information for Website Content
Blackened Salmon is an excellent addition to a healthy meal plan. With its robust seasoning and straightforward preparation, this recipe appeals to beginners and seasoned home chefs alike. Not only is this dish delicious, but it’s also packed with nutrients like omega-3 fatty acids, protein, and essential vitamins that support heart and brain health. Blackening the salmon adds a unique, smoky char that elevates both flavor and presentation, making it a restaurant-quality meal right in your kitchen.
For a versatile meal option, this Blackened Salmon can be served hot or enjoyed cold over a salad, making it perfect for meal prep. Pair with seasonal vegetables, whole grains, or a light lemony sauce to enhance its Mediterranean flavors. Enjoy this satisfying, nutritious meal that will impress your family and guests alike.
Blackened Salmon
Ingredients
Blackening Seasoning:
3 tsp smoked paprika
2 ½ tsp garlic powder
2 ½ tsp onion powder
2 tsp dried thyme
2 tsp dried oregano
2 ½ tsp coarse salt
1 ½ tsp black pepper
2 tsp brown sugar
½ tsp cayenne pepper (more or less to taste)
Salmon:
4 skin-on salmon fillets, 6-8 oz each
2 tbsp unsalted butter, melted
1-2 tbsp canola oil for cooking
4 lime wedges for serving
Directions
Prepare Salmon:
In a bowl, combine all ingredients for the blackening seasoning and whisk well. Set aside.
Melt the butter and set it aside as well.
Pat the salmon fillets dry with a paper towel.
Cooking Salmon:
Place a large skillet over medium heat (adjust slightly below medium if necessary). Preheat the skillet for about 5 minutes.
While the pan is heating, season each salmon fillet. Brush melted butter over the top and sides of each fillet, then coat with the blackening seasoning, ensuring all sides are covered.
Spread canola oil evenly over the bottom of the preheated skillet.
Place the seasoned salmon fillets flesh side down in the skillet and cook for 3-4 minutes.
Carefully flip the fillets skin side down and continue cooking for an additional 5-6 minutes, adjusting for thicker fillets if needed.
Remove the salmon from the pan, let it rest for 5 minutes, and serve with lime wedges.
How to Tell if Salmon is Cooked:
Salmon is fully cooked when it reaches an internal temperature of 145°F, but for a medium or medium-well texture, aim for 125°F-130°F.
Alternatively, test doneness by gently pressing the flesh with your finger; it should feel firm and spring back.
The salmon should also flake easily when gently pressed with a fork.
Prep Time: 10 minutes | Cooking Time: 10-12 minutes | Total Time: 20 minutes | Servings: 4