Your Recipe

Easy Blackened Salmon

Zutat  Menge  Kalorien 
Zitronensaft 48g 11kcal
Olivenöl 42g 371kcal
Oregano getrocknet 1g 3kcal
Thymian frisch 0.8g 1kcal
Fisch, Lachs, Chinook, geräuchert 680.388g 796kcal
Meersalz 6g 0kcal

Recipe Instructions:

INGREDIENTS
3 tablespoons canola or light olive oil
1 teaspoon fine sea salt or kosher salt
2-3 tablespoons Homemade Blackened Seasoning or store bought
4 6-ounce salmon fillets, skin on, bones removed
4 sprigs fresh thyme leaves only
1 teaspoon fresh oregano leaves
1 lemon zest & juice

INSTRUCTIONS
Heat the oil (to smoking) in a cast iron or similar skillet set over medium heat.
While the oil heats, sprinkle the flesh side of the fillets with salt. Spread the Blackened Seasoning on a plate and press the flesh-side of the salmon into the seasoning. The salmon should have a heavy coating of seasoning.
When the skillet and oil are ready, remove the skillet from the heat. Press the salmon fillets, one-at-a-time (flesh side down) into the oil in the skillet. Set the skillet back over medium heat and cook about 2-3 minutes or until the salmon is blackened but not burned. Turn the salmon fillets over and continue cooking (skin side down) until the skin is crispy, 4-6 minutes.
Transfer the fillets to a serving platter, sprinkle with lemon zest and juice and serve immediately.
Enjoy!

Nährwertangaben 
Portionsgröße  195 g | ml
Menge pro Portion  295
1236
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  3g 15%
Natrium 1733mg 75%
Gesamte Kohlenhydrate  1g 0%
Ballaststoffe  0.2g 1%
Zucker  0.3g
Protein  31g 62%
Vitamin D 29mcg 145%
Kalzium 24mg 2%
Eisen  1.6mg 9%
Kalium 316mg 7%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 44.914 mcg 5%
Thiamin [B1] 0.043 mg 4%
Riboflavin [B2] 0.176 mg 14%
Niacin [B3] 8.055 mg 50%
Pantothensäure [B5] 1.499 mg 30%
Vitamin B6 0.497 mg 29%
Cobalamin [B12] 5.715 mcg 0%
Folat [B9] 6.484 mcg 0%
Vitamin C 4.97 mg 6%
Vitamin D 29.087 mcg 145%
Vitamin E 3.872 mg 26%
Vitamin K 8.045 mcg 7%
Betain 0.035 mg 0%
Cholin 152.111 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1 g 0%
Sugars 0.3 g 1%
Ballaststoffe  0.2 g 1%
Carbohydrate 1 g 0%
Netto-Kohlenhydrate 0.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.883 g 0%
Arginin 1.862 g 0%
Asparaginsäure 3.187 g 0%
Cystein 0.334 g 0%
Glutaminsäure 4.644 g 0%
Glycin 1.495 g 0%
Histidin 0.915 g 0%
Isoleucin 1.434 g 0%
Leucin 2.53 g 0%
Lysin 2.857 g 0%
Methionin 0.921 g 0%
Phenylalanin 1.216 g 0%
Prolin 1.103 g 0%
Serin 1.27 g 0%
Threonin 1.364 g 0%
Tryptophan 0.349 g 0%
Tyrosin 1.05 g 0%
Valin 1.604 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 24.49 mg 2%
Kupfer 0.4 mg 44%
Fluorid 0 mcg 0%
Eisen  1.65 mg 9%
Magnesium 33.47 mg 8%
Mangan 0.05 mg 2%
Phosphor 280.52 mg 22%
Kalium 315.84 mg 7%
Selen 55.13 mcg 100%
Natrium 1732.96 mg 75%
Zink 0.55 mg 5%
andere
Nährstoff Menge  DV
Wasser 133.702 g 0%
Asche 4.508 g 0%