Roasted Cajun Blackened Salmon with Asparagus

Name: Roasted Cajun Blackened Salmon with Asparagus
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American, Southern, Cajun And Creole
Ingredients: 2 teaspoons dried parsley; 1 teaspoon ground cumin; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon sweet paprika; 1 teaspoon dark brown sugar; ¼ teaspoon chili powder; ¼ teaspoon salt, plus more to taste; ¼ teaspoon freshly ground black pepper, plus more to taste; 4 skinless salmon fillets (6 ounces each); see Tip; 1 pound asparagus, tough ends trimmed; 1 tablespoon extra-virgin olive oil; 1 lemon, quartered; Preheat the oven to 425°F. Line two large baking sheets with foil and lightly coat with cooking spray.

7 steps

Prep:10minCook:15min

Many people are tentative about cooking salmon at home, but it’s really easy to do with this quick and simple recipe. A blend of savory, spicy, and sweet, Cajun seasonings are used as a coating for the fish, which is baked up to crispy blackened perfection in just minutes. While the salmon bakes, fiber- and nutrient-rich asparagus is roasted and used as a side with amazing taste to make a complete meal—perfect for any night of the week.

Updated at: Wed, 29 May 2024 22:48:46 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories383 kcal (19%)

Total Fat23.9 g (34%)

Carbs7.1 g (3%)

Sugars3 g (3%)

Protein37 g (74%)

Sodium237.5 mg (12%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 teaspoonsdried parsley

1 teaspoonground cumin

1 teaspoongarlic powder

1 teaspoononion powder

1 teaspoonsweet paprika

1 teaspoondark brown sugar

¼ teaspoonchili powder

¼ teaspoonsalt

plus more to taste

¼ teaspoonfreshly ground black pepper

plus more to taste

4 x 6 ouncesskinless salmon fillets

1 poundasparagus

tough ends trimmed

1 tablespoonextra-virgin olive oil

1lemon

quartered

2baking sheets

Preheat the oven to 425°F large, with foil and lightly coat with cooking spray

Instructions

Step 1

Preheat the oven to 425°F. Line two large baking sheets with foil and lightly coat with cooking spray.

Step 2

In a shallow bowl, combine the parsley, cumin, garlic powder, onion powder, paprika, brown sugar, chili powder, and ¼ teaspoon each salt and black pepper and mix the blackened seasoning thoroughly.

Step 3

Place the salmon on a plate and coat with cooking spray. Season with 1 teaspoon of the blackened seasoning, flip, coat with more cooking spray and season with another 1 teaspoon of the seasoning. Place on one of the prepared baking sheets.

Step 4

Place the asparagus in a small bowl and drizzle with the olive oil and sprinkle with salt and pepper, if desired. Place on the second prepared baking sheet.

Step 5

Transfer the salmon and asparagus to the oven and roast until the asparagus is tender and slightly browned and the salmon flakes easily with a fork, is blackened and crispy on the outside, and an instant-read thermometer reads 145°F, 12 to 15 minutes, depending on the thickness of the salmon and the asparagus.

Step 6

Portion onto 4 plates and squeeze fresh lemon juice over each.

Step 7

TIP: Salmon is an excellent source of heart-healthy omega-3 fatty acids and the American Heart Association recommends aiming to include at least two servings per week for heart health. There is a very big price range among the various types of salmon fillets, but they ar e all healthy, so choose the salmon you can afford. Pink and chum are smaller fish, but are very budget friendly.

View on DASH for Weight Loss by Jennifer Koslo

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