Mediterranean Diet Blackened Salmon

Elevate your weeknight dinner with this vibrant and flavorful Mediterranean Diet Blackened Salmon recipe! Perfectly seasoned with a bold blend of paprika, cayenne, and fragrant herbs like oregano and thyme, these salmon fillets are seared to perfection for a crispy, blackened crust, then finished in the oven for tender, flaky goodness. Topped with a refreshing lemon-herb salsa featuring fresh parsley, juicy cherry tomatoes, tangy capers, and zesty red onion, this dish is a celebration of Mediterranean flavors. Ready in just 25 minutes, this wholesome, protein-packed meal is as nutritious as it is delicious, making it a perfect fit for your healthy lifestyle! Keywords: Mediterranean Diet, blackened salmon, healthy dinner, lemon-herb salsa, quick and easy recipe.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces salmon fillets
• 2 tablespoons olive oil
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium-sized lemon
• 2 tablespoons fresh parsley
• 1 cup cherry tomatoes
• 0.5 medium-sized red onion
• 2 tablespoons capers

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

In a small bowl, mix together the paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, salt, and black pepper.

Step 3

Pat the salmon fillets dry with paper towels. Brush each fillet with olive oil, then generously coat with the spice mixture on all sides.

Step 4

Heat a large oven-proof skillet over medium-high heat. Once hot, add the salmon fillets, skin-side up, and sear for 2-3 minutes until a dark crust forms.

Step 5

Flip the salmon fillets and transfer the skillet to the preheated oven. Bake for an additional 5-7 minutes, or until the salmon is cooked to your desired doneness.

Step 6

While the salmon is baking, prepare the lemon-herb salsa. In a mixing bowl, finely chop the parsley, dice the red onion, quarter the cherry tomatoes, and combine with the capers.

Step 7

Zest and juice the lemon, adding both the zest and juice to the salsa mixture. Season with a pinch of salt and freshly cracked black pepper to taste. Mix well to combine.

Step 8

Remove the salmon from the oven and let it rest for a minute or two.

Step 9

Serve each salmon fillet with a generous spoonful of lemon-herb salsa on top or on the side.

Nutrition Facts

Serving size	(841.4g)

Amount per serving	% Daily Value*
Calories	1290.5

Total Fat 85.8g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 2010.2mg	0%
Total Carbohydrate 27.7g	0%
Dietary Fiber 12.7g	0%
Total Sugars 8.9g
Protein 109.1g	0%

Vitamin D 0IU	0%
Calcium 115.3mg	0%
Iron 7.0mg	0%
Potassium 805.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 58.5%

Protein: 33.1%

Carbs: 8.4%