Ingredients
Cajun Seasoning:
2 tsp smoked paprika
1 tsp dried thyme
1 tsp dried oregano
1/2 tsp ground cumin
1/4 tsp cayenne
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp freshly cracked black pepper
1/4 tsp salt
Salmon And Zucchini:
1.3 lbs. salmon
2 Tbsp butter
1 Tbsp cooking oil
1.3 lbs. zucchini
Instructions
Combine the spices for the Cajun seasoning in a bowl (smoked paprika, thyme, oregano, cumin, cayenne, garlic powder, onion powder, salt, pepper).
Remove the skin from the salmon, then cut it into four equal-sized portions (if not already cut). Generously coat all sides of the fish in the prepared Cajun seasoning.
Slice the zucchini into half-rounds and set aside.
Add the butter and cooking oil to a skillet and heat over medium-high. When the skillet is hot and the butter is melted and foaming, add the salmon pieces. Cook the salmon for 5-7 minutes on each side, or until a dark brown crust forms and the salmon is cooked through.
Remove the cooked fish to a clean plate. Add the sliced zucchini to the skillet in its place. Quickly sauté the zucchini in the residual butter and spices until it is tender. Serve the salmon and zucchini immediately.
Key Points About Ingredients:
- Salmon is one of the richest dietary sources of omega-3 fatty acids, which support heart and brain health — making it an excellent protein centerpiece for this dish.
- Smoked paprika is the backbone of this Cajun blend, delivering deep, smoky complexity without any heat lamp or grill required.
- Zucchini is a nutrient-dense, low-calorie vegetable that absorbs surrounding flavors beautifully, making it the perfect companion for the spiced pan drippings.
- Using a combination of butter and cooking oil raises the smoke point while adding rich flavor, helping achieve that signature blackened crust without burning.
- Cayenne pepper provides gentle heat that can be adjusted to taste — reduce it for a milder dish or double it for extra fire.
Key Nutritional Insights:
- Each serving provides roughly 38g of high-quality protein, making this meal exceptionally muscle-supporting and satiating.
- The salmon contributes substantial vitamin D and vitamin B12, two nutrients many people fall short on in their daily diet.
- This dish is naturally low in carbohydrates with only about 6g per serving, making it suitable for low-carb and keto dietary patterns.
- The combination of salmon's healthy fats and zucchini's fiber and potassium makes this a well-rounded, heart-healthy plate.
- Selenium content is notably high thanks to the salmon, providing well over 100% of the daily recommended intake per serving.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories390
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat6 g20 g30%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat7 g
- Cholesterol105 mg300 mg35%
- Sodium420 mg2300 mg18.26%
- Total Carbohydrate6 g275 g2.18%
- Dietary Fiber2 g28 g7.14%
- Total Sugars3 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein38 g50 g76%
- Vitamin D (Cholecalciferol)820 mcg20 mcg4100%
- Calcium55 mg1300 mg4.23%
- Iron2.5 mg18 mg13.89%
- Potassium1050 mg4700 mg22.34%
- Vitamin A1100 mcg900 mcg122.22%
- Vitamin C (Ascorbic Acid)22 mg90 mg24.44%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K12 mcg120 mcg10%
- Vitamin B1 (Thiamin)0.4 mg1.2 mg33.33%
- Vitamin B2 (Riboflavin)0.5 mg1.3 mg38.46%
- Vitamin B3 (Niacin)12 mg16 mg75%
- Vitamin B6 (Pyridoxine)1.4 mg1.7 mg82.35%
- Folate45 mcg400 mcg11.25%
- Vitamin B12 (Cobalamine)4.5 mcg2.4 mcg187.5%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)2.2 mg5 mg44%
- Choline165 mg550 mg30%
- Phosphorus520 mg1250 mg41.6%
- Iodine18 mcg150 mcg12%
- Magnesium65 mg420 mg15.48%
- Zinc1.2 mg11 mg10.91%
- Selenium52 mcg55 mcg94.55%
- Copper0.2 mg0.9 mg22.22%
- Manganese0.3 mg2.3 mg13.04%
- Chromium4 mcg35 mcg11.43%
- Molybdenum8 mcg45 mcg17.78%
- Chloride210 mg2300 mg9.13%
