Finally, my long-awaited blackened salmon recipe per request from you guys!
Hi! Dietitian Caitlin here and this salmon dinner idea is the perfect fish dinner to add to your weekly rotation. It's the summer of 2023 as I am writing this recipe, and you better believe this has been in my weekly rotation all season long as my fiance loves it, too! It has all the components of what makes a dish phenomenal- Salt, acid, fat, heat, and even sweet! The salt in the seasoning. The acid in the lime juice. The fat in the salmon. The heat in the jalapeno and the temperature from off of the hot skillet. The sweetness is in the honey and mango. The savoriness of the blackened salmon balanced with the sweetness of the mango pico is to. die. for.
And of course, me being an intuitive eating dietitian, you already know that this dish for two is balanced with protein, fat, carbohydrate, and fiber to help you meet your nutrient and satisfaction needs. In addition to the balance of macronutrients, other gentle nutrition aspects of this dish are the sources of essential omega-3 fat in the salmon, Vitamin A from in mango, and the antioxidant, lycopene, in the tomato. Healthy and nutrient-dense!
Gather Your Ingredients:
2 (6 oz) salmon fillets- Choose plump, pink-colored salmon. Skin vs no skin is up to you, though skin helps to keep the fillet intact while cooking and flipping.
Blackened seasoning:
1/4 tsp salt,
1/4 tsp black pepper
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp smoked paprika
1/4 tsp dried oregano
1/2 tsp chili powder
*Increase the heat; Add 1/4 tsp cayenne pepper
1 Tbsp butter
Mango Pico de Gallo:
1 mango, peeled and finely chopped.
1 Tbsp honey *If your mango is not very ripe, then consider mixing in some honey.
1 small tomato, finely chopped
3 slices of red onion, finely chopped
1/2 jalapeno, finely chopped
1 Tbsp cilantro, finely chopped
Half of a lime, juiced
The other half of the lime
Highly recommended is a side of your favorite rice (White rice really makes this dish POP!).
Step 1: Prep the Mango Pico de Gallo
Add the finely chopped mango, tomato, red onion, jalapeno, cilantro, juice from half a lime, and honey to a bowl. Mix the pico and let marinate- The longer the better and overnight is ideal.
*If making a side of rice, now is the time to start preparing the rice per package instructions.
Step 2: Prep the Salmon
Measure out and mix the blackened seasoning in a small bowl then sprinkle over top the salmon fillets and gently press the seasoning into the flesh.
Step 3: Prep the Cast Iron Skillet and Broiler.
Update: I have also used a stainless steel pan and it works just as well.
Heat 1 Tbsp of butter in a cast iron skillet on med-high heat in order to sear the tops of the salmon. It takes a few minutes to heat up a cast iron. You'll know your skillet is hot enough when you hear an immediate sizzle when the flesh of salmon touches the pan- Be careful not to burn the butter!
Next, move the top rack in the oven to the second notch from the top and then turn the broiler setting on high.
Step 4: Cook the Salmon
Once the pan is hot enough, add the salmon to cast iron seasoned-side down (skin-side up) and sear for about 1-2 minutes and then flip.
Move the cast iron to the oven under the broiler and broil for ~4 minutes. *Check for the flakiness of the salmon to determine doneness- Grab a fork and press the flesh to see if it gives and flakes. If it flakes easily and is opaque to the center then it is done!
When done, remove the cast iron from the broiler and sqeeze the other half a lime over top of the salmon.
Step 5: Plate your Salmon
*If rice was made, add a bed of rice to a plate first.
Layer with a bed of mango pico de gallo and then gently lay the salmon over top.
Notes:
Tip: For a quicker weeknight meal, consider buying microwaveable rice and store-bought fresh mango salsa (as long as it is sweet and not too vinegary)! Just start with Step 2 and microwave the rice as the salmon broils.
Storage: Store in an airtight container for up to 4 days in the fridge.
Reheating: I do not recommend microwaving fish to reheat. Instead, try reheating in the oven at 325-350 degrees F for 6-8 minutes or gently reheating in a skillet until warmed through.
Freezing is not recommended.
Summary
Walah! Yes! Your hands actually made this incredibly balanced and delicious dish! You have now learned how to sear and broil salmon.
Did you like this recipe? Leave a comment and follow me on Instagram @tasty.cait.rd
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