Blackened Salmon
1 servings of blackened salmon contains 367 Calories. The macronutrient breakdown is 1% carbs, 61% fat, and 38% protein. This is a good source of protein (61% of your Daily Value), potassium (18% of your Daily Value), and total omega 3 (3 g).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 400°F. Check the salmon fillets for any bones and remove them.
- In a small bowl, combine salt, black pepper, onion powder, garlic powder, paprika, oregano, and chili powder. Coat the salmon with half of the olive oil, then sprinkle the spice mixture on the flesh side, pressing gently to adhere.
- Heat the remaining olive oil in an oven-safe skillet over medium heat. Once hot, add the salmon fillets flesh side down and sear for about 3 minutes until blackened and easily released from the pan.
- Carefully flip the salmon and transfer the skillet to the oven. Cook for 5-8 minutes, depending on the thickness of the fillets. Remove from the oven and brush with any remaining oil.
- Serve the salmon immediately and enjoy!
Nutrition Facts
For 1 servings of blackened salmon (187g)
Nutrient | Value | %DV |
---|---|---|
Calories | 367 | |
Fats | 24g | 31% |
Saturated fats | 4g | 18% |
Trans fats | 0g | |
Cholesterol | 94mg | 31% |
Sodium | 676mg | 29% |
Carbs | 1g | 0.5% |
Net carbs | 1g | |
Fiber | 1g | 2% |
Sugar | 0.1g | |
Protein | 34g | |
Calcium | 28mg | 3% |
Iron | 2mg | 21% |
Potassium | 865mg | 18% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 15μg | |
Beta carotene | 168μg | |
Caffeine | 0mg | |
Choline | 1mg | 0.2% |
Copper | 0.4mg | 48% |
Fluoride | 0.1μg | |
Folate (B9) | 44μg | 11% |
Lycopene | 0.2μg | |
Magnesium | 52mg | 12% |
Manganese | 0.1mg | 3% |
Niacin | 13mg | 84% |
Pantothenic acid | 3mg | 57% |
Phosphorus | 346mg | 49% |
Retinol | 20μg | |
Riboflavin (B2) | 1mg | 50% |
Selenium | 62μg | 113% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 33% |
Vitamin A IU | 394IU | |
Vitamin A | 37μg | 4% |
Vitamin B12 | 5μg | 225% |
Vitamin B6 | 1mg | 108% |
Vitamin C | 0.1mg | 0.1% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 15% |
Vitamin K | 10μg | 9% |
Zinc | 1mg | 11% |
Sugars | ||
Sugar | 0.1g | |
Sucrose | 0g | |
Glucose | 0g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 4g | 18% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 6g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 3g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 2g | |
Eicosapentaenoic Acid (EPA) | 1g | |
Docosapentaenoic Acid (DPA) | 0.5g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.4g | |
Glutamic acid | 5g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |