Wild Blackened Salmon

Try this quick and flavorful salmon dish tonight and with the time you saved cooking you may just have time to pick up a new hobby….no really!

Plus, salmon is high in omega-3 fatty acids (good for hair, skin and nails and more importantly brain function…among other benefits), and it’s a rich source of protein. Delicious and nutritious!

Dish Type: Parve or Dairy (depending on fat used in cooking)- Meal

Prep Time: 2 minutes

Total Time: 12 minutes


  • 4, 4oz filets of wild salmon
  • 2 Tbsp butter or light margarine 
  • 1 Tbsp Blackened Cajun Spice


  1. Preheat oven at 350 degrees.
  2. Heat a heavy large skillet (if you have cast iron this will give you best results) over medium-high heat on stovetop and add butter or margarine. 
  3. Sprinkle fish with blackened cajun seasoning.
  4. Once the butter or margarine has melted, add the fish and cook for 2 minutes on each side.
  5. Transfer the whole pan to the oven and cook for another 4 to 6 minutes.

Serve with my roasted Brussel sprouts or your favorite veggie dish!


Serves: 4

Nutrition Info (per 4oz filet): 250 cal, 13g fat, 3g sat fat, 0g carb, 24g protein, 253 mg sodium

*per request, here is the recipe I created for the crockpot etouffee I made today*

Crockpot Chicken Etouffee


  • bag of frozen peppers and onions
  • 1 ½ pounds of frozen chicken thighs (boneless and skinless)
  • 1 can of Cream of Mushroom soup
  • 3 celery ribs
  • ½ red onion
  • 4-6 cloves of garlic (I like garlic, so I used more and added garlic powder–and it wasn’t strong at all)
  • 1 can of Rotel tomatoes (or canned tomatoes with peppers)
  • 2 bay leaves
  • few tablespoons of flour
  • sea salt and freshly cracked pepper, to taste
  • cajun seasoning (I use Tony Chachere’s Creole Seasoning), to taste

1) Start by sauteing the onions, peppers, and celery in a skillet till tender. Towards the end add garlic–this is to make sure it doesn’t burn. I am sure that you could possibly do this in the crockpot if it is fancy and has various settings–but alas mine does not.

2) Add contents of the skillet in the crockpot. Next place the can of tomatoes on top of other veggies. Followed by the chicken thighs, then the can of soup. Next, fill can of soup with water and pour over chicken to make sure it is covered.

3) Add spices. Keep in mind that Creole spices can become overwhelming quite easily, and once they are put in, you can’t take them out. I added about 1.5 tbsp of Creole, 1 tbsp of sea salt, and 2 tbsp of pepper at this point. You can always adjust later. Don’t forget the bay leaves.

4) If using frozen thighs, cook on high for about an hour till the thighs can become broken up. (This is a bit of a frivolous step, but if you are around to do it they cook faster)

5) Cook on low for anywhere between 5-8 hours. Around hour 5 the thighs should be able to be shredded with a fork. Shred meat and allow it to keep cooking for a little bit longer at least.

6) The etouffee will likely need thickening up. Several ways you can do this: leave the lid off for a while, corn starch, or the one I used–flour. With the flour method, simply place a few tbsp of flour in a small bowl. Then remove some of the liquid from the crockpot, and mix the two until smooth and rather thick. Then place the sauce in the bowl, back in the crockpot–stir together.

7) Make rice to serve etouffee on top of. I only eat brown rice anymore, and this is the best method to cook it. Feel free to also top it with cheese or sour cream/greek yogurt!

NOTE: This is the healthier version. Meaning I removed as much fat as I could from other recipes that I had seen. I would say that you could easily add more chicken to it–up to 2 pounds–and it would do well. You could also exchange the meat for any cut of chicken you wanted to use (although skinless and boneless are still good moves) or seafood. Crawfish is very traditional, as are shrimp. Beef wouldn’t be that wonderful–but if it shreds it can’t be that bad.

You can also use two cans of Cream of Mushroom–but this will add big time to your fat content.