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Penn Herb Wellness Guide

Blackened Salmon

Related recipes: Main Dishes, Egg-Free, Low-Calorie
Blackened Salmon: Main Image
From: National Fisheries Institute

Quick Facts

Servings: 4
Cook Time: 20 min.

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Wine Pairings

  1. Barbera
  2. Pinot Noir
Gunther Emathinger
New Orleans-style blackened fish is customarily coated Cajun seasonings and then cooked in a very hot cast iron skillet.

Ingredients

  • 2 8 oz salmon filets
  • 3 Tbs Cajun seasoning
  • 2 Tbs oil
  • 4 cups hot cooked short or long-grain rice
  • Vegetables8 oz haricot verts (thin French green beans) or regular green beans
  • 2 oz carrots, sliced julienne (thin strips)
  • 1 Tbs fresh basil finely chopped
  • 1 Tbs butter
  • salt and freshly ground pepper to taste
  • Mango salsa3/4 cup chopped, pitted & peeled mango
  • 1/4 cup chopped red bell pepper
  • 1/2 small jalapeo seeded, finely diced
  • 2 Tbs chopped cilantro
  • 2 Tbs fresh lime juice
  • 1 Tbs olive oil
  • salt and freshly ground pepper to taste

Directions

  • Preheat cast-iron pan to medium-high heat. Coat the top and bottom of the salmon filets with Cajun spice. Add the oil to the pan, then the salmon filets rounded side facing downward. Sear salmon filet for about 3 to 4 minutes. Turn filets over (the seasoning on the cooked side should be nice and dark to almost black in color) and cook for an additional 3 to 4 minutes to a medium to medium-well doneness.
  • Green Beans:Trim regular green beans if using fresh, place them in a large saucepan of boiling salted water and cook until crisp-tender (2 minutes for haricots verts or 3 to 4 minutes for regular green beans) and drain in a colander. (Can be prepared 1 day ahead. Cover and chill.) In a small saut pan melt the butter, add carrots, green beans and basil. Saut vegetables until hot, and season with salt and pepper to taste.
  • Mango Salsa:Mix all ingredients in a small bowl. Season with salt and pepper. (Can be made 1 day ahead. Cover and chill.)
  • Place the rice in the center of plate. Top with the sauted vegetables, and then with the backened salmon filet. Place the mango salsa on top of the salmon filet and around the plate. Enjoy!
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 527
  Calories from Fat 181 (34%)
(31%)Total Fat 20g
(24%)Saturated Fat 5g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
(23%)Cholesterol 68mg
(20%)Sodium 483mg
(19%)Potassium 677mg
Total Carbohydrate 54g
(12%)Dietary Fiber 3g
Sugars 7g
Sugar Alcohols 0g
(60%)Protein 30g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.