Pan-Fried or Baked Blackened Salmon

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Try this delicious Pan-Fried or Baked Blackened Salmon for dinner and you’ll see why these Cajun spices are a perfect combination with salmon. It’s an incredibly flavorful dish.

» You might also like these 20 Low Carb Side Dishes to Serve with Salmon.

Blackened salmon with asparagus

If you’ve tried Cajun salmon before, you know how amazing it is. When you pan-sear it to get a nice blackened crust on it, you kick it up another notch.

This low-carb main dish can be served with any side you like, from steamed broccoli to cauliflower rice, or balsamic brussels sprouts, for a completely low-carb, delicious meal.

» You might also like Healthy Baked Cod with Mango Salsa and these 15 Delicious Keto Shrimp Recipes.

Why Choose Salmon

We’re always trying to add more fish to our diets and salmon is one of our favorites. It’s both easy to source and easy to cook. It’s a very mild fish that everyone enjoys and it has lots of healthy Omega-3s.

raw salmon

Add this spicy flavorful Cajun seasoning to the top of it and it’s a huge hit. The flavors are fantastic, and you can serve it alongside just about any side dish and it makes a great low-carb meal.

When you’re shopping for salmon, make sure it’s sustainable and preferably wild caught. Farmed salmon isn’t as flavorful.

What Does Blackened Mean?

“Blackened” refers to a method of cooking with spices that are similar to a Cajun seasoning, which turn black when cooked on a hot pan or baked in the oven. The seasonings typically include a combination of thyme, oregano, chili pepper, pepper, salt, garlic powder, and onion powder.

In order to blacken it, you have to coat the salmon in the seasoning and use some oil or butter to fry the fish and make a deep, flavorful crust as it cooks.

Blackened salmon with asparagus

Is This Baked Blackened Salmon Keto Friendly?

You bet! Fish and shellfish of all kinds are keto-friendly foods. Salmon is also very healthy in that it’s rich in B vitamins, potassium, selenium, and Omega-3s, while also basically carb free.

There are some trace amounts of carbs in some Cajun seasoning, especially if it contains sugar. That’s why we typically make our own Cajun seasoning, so we know exactly what goes in it.

Ingredients You’ll Need

The salmon is the star of the show in this dish, so be sure to source a high quality piece of fish.

Ingredients for blackened salmon
  • Salmon – Get a nice thick filet, if you can, which ensures you’ll end up with a good blackened crust without overcooking the fish. You can use any type of salmon you like. I generally don’t leave the skin on for this dish, for maxiumum seasoning.
  • Cajun seasoning – We have a recipe to make your own Cajun seasoning, but you can also use a purchased seasoning that you like. Be careful to test the seasoning for spice level before using it. I like a medium spice level so I had to find a seasoning with less cayenne pepper in it. This is why making your own is so great, because you can adjust it to your own liking.
  • Salt and pepper
  • Olive oil

How to Make Blackened Salmon

You can either bake or pan-sear the salmon. Both are great ways to make it. It comes down to whether you want it to be hands off in the oven, or get a nice sear on the pan. Here are instructions for both ways of cooking.

To start out, rinse and pat dry the fish. Remove any scales or bones you see. Then season the salmon fillets with Cajun seasoning on all sides.

Raw salmon with blackening seasoning

To bake the salmon:

Preheat the oven to 375ºF. Place the salmon filets on a baking sheet lined with parchment paper or a silicon mat.

Bake for 6 minutes on each side, then turn the oven on broil and move the baking sheet to the top rack. Broil for 2-3 minutes to crisp and brown the top.

To pan fry the salmon:

Since salmon fillets come in all different sizes and thicknesses, the cooking time will vary, so it is important to check the fish with a meat thermometer and cook until the center reaches 140°F.

Heat a flat skillet over medium high heat. Add the oil. When the oil is hot, set the salmon fillets on the skillet. Sear on one side, without touching, for 4 minutes. Flip and cook an additional 4 minutes.

Check the internal temperature of the fish. If it has reached 140°F, remove the fish from the pan. If not, turn down the heat to medium and continue cooking for 3-5 additional minutes, until the fish reaches the correct internal temperature.

Blackened salmon with asparagus

How to Cook Salmon Perfectly

Fish can be tricky to cook. There’s a fine line between undercooked and overdone. It can become rubbery and dry after 145° F, so you don’t want to leave it in for too long.

Since all fish is cut in different ways and different thicknesses, the best way to ensure you don’t overcook the fish is by using a meat thermometer inserted into the thickest part of the fish.

Pull the fish out of the oven when it reaches 140° F. Carry over cooking will bring it up to the perfect temperature of 145° F.

Blackened salmon with asparagus

Can I Reheat Salmon?

Salmon, and all fish, is difficult to reheat, but it can be done. You want to make sure to cook it at a low temperature to just warm it through, and not add too much heat that will over cook it.

The best way to reheat this cod is to put it in the oven on 325°F for 4-5 minutes to reheat and crisp it back up, or set it on a hot pan for 2 minutes per side.

What To Serve With Salmon

While it makes for an easy main dish, it can be difficult to find side dishes to serve alongside it. Pairing salmon with any of these flavorful side dishes will help you create a satisfying and well-rounded meal.

For Even More Side Dishes to Serve with Salmon

Before You Go

Since you made it to the end of this article, you’re probably pretty interested in salmon recipes. Here are a few more articles we think you might enjoy.

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Blackened salmon with asparagus

Pan-Fried or Baked Blackened Salmon

Try this delicious Pan-Fried or Baked Blackened Salmon for dinner and you'll see why these Cajun spices are a perfect combination with salmon. It's an incredibly flavorful dish.
5 from 1 vote
Print Rate
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 4 Servings
Calories: 287kcal
Author :Laura Lynch

Ingredients

  • 4 salmon fillets approx 4 ounces each
  • 3 tablespoons Cajun seasoning
  • 1 tablespoon cooking oil

Instructions

  • Season the salmon fillets with Cajun seasoning on all sides.

To pan fry salmon

  • Heat a flat skillet over medium high heat. Add the oil. When the oil is hot, set the salmon fillets on the skillet. Sear on one side, without touching, for 4 minutes. Flip and cook an additional 4 minutes.
    Check the internal temperature of the fish. If it has reached 140°F, remove the fish from the pan. If not, turn down the heat to medium and continue cooking for 3-5 additional minutes, until the fish reaches the correct internal temperature.

To bake salmon

  • Preheat the oven to 375ºF. Place the salmon filets on a baking sheet lined with parchment paper or a silicon mat.
    Bake for 6 minutes on each side, then turn the oven on broil and move the baking sheet to the top rack. Broil for 2-3 minutes to crisp and brown the top.

Notes

Since cod fillets come in all different sizes and thicknesses, the cooking time will vary, so it is important to check the fish with a meat thermometer and cook until the center reaches 140°F.

Nutrition

Calories: 287kcal | Carbohydrates: 3g | Protein: 34g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 78mg | Potassium: 953mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2654IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 2mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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Blackened salmon with asparagus
Pan-Fried or Baked Blackened Salmon

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