Cajun Blackened Salmon Skillet
A dark, spicy crust and a tender middle — steakhouse energy, ten-minute effort.
Cast-Iron Lore
Blackening isn't burning — it's a spice crust hitting a screaming-hot pan and caramelizing into something dark, smoky, and crackly. Salmon takes to it like it was born for it. (Adapted from your 18 Seafood Weeknight Meals list — R2.)
Portion Matrix (Cooked Salmon, No Butter Finish)
Cajun Blackened Salmon Skillet
Tap a portion size. Watch the numbers move. That’s the whole book.
+ Butter finish: ~50 cal • +6g fat per fillet
Macros: USDA FoodData Central (farmed salmon, cooked) + label data • cooked weights • as written.
The Numbers Up Front
Total Cooked Yield: ~9.5 oz / 270 g (two 6 oz raw fillets)
Default Portion: 6 oz / 170 g cooked
✂️ Trim Trim Trim
Nothing to trim on the fish. The only fat you add is 1 tbsp of oil to blacken and an optional butter baste at the end — leave the butter off and you've got a genuinely lean, high-protein dinner with a crust that doesn't taste lean at all.
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📊 Before & After(per 6 oz / 170 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Cajun Butter Salmon | 520 | 39g | 40g | 4g |
| ⭐ Blackened Salmon Skillet (no butter finish) | 370 | 45g | 19g | 1g |
| You Saved / Gained | −150 cal | +6g protein | −21g fat | −3g carbs |
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