Baked Cajun Salmon is quick and easy recipe to add to your fish dinner repertoire! This low carb salmon is the perfect quick dinner to serve on busy weeknights. I will show how to roast the most delicious salmon so that it’s flaky, juicy and packed with flavor!
Easy Pan Roasted Cajun Salmon recipe is so simple to prepare and so flavorful! I know you would want it in your list of quick and easy baked salmon recipes. I topped this most popular fish with a yummy Creole seasoning mixture. It also includes lemon zest, and paprika. With only 2 grams of carbs per serving this gluten free salmon recipe is a protein powerhouse. I love baking salmon for its meaty texture, light taste and because it bakes quickly in under 30 minutes! So healthy and delicious!
Is baked salmon good for your health?
Wild caught salmon is considered to be one of the world’s healthiest foods due to the abundance of Omega-3 fatty acids, selenium and iodine. Those elements keep your body healthy by reducing inflammation. The also lower blood pressure and keep your thyroid in a good shape. Very important!
Did I mention that this fish protein also very light on calories and carbs? It’s the perfect healthy meal! By the way, the calorie and fat content in wild salmon is lower compared with farmed salmon.
Farmed Salmon vs. Wild Salmon
- Farmed salmon are fed on oil, soybeans, and chicken fat. Did you know that the flesh of farmed salmon is actually grey? To make it pin, it is colored by astaxanthin, a manufactured copy of the pigment that wild salmon eat in nature.
- Wild salmon on the other hand get their color from eating krill and shrimp. That’s why the flesh of wild salmon is naturally orange/pink. This reddish-orange compound found in krill and shrimp.
Is salmon better with skin or without skin?
- We all know that salmon is full of healthy fats, but did you know that much of those are actually stored in the skin? Omega-3’s are known to help prevent heart attacks, improve brain health in babies, and reduce inflammation. They are found in the salmon’s fat and get absorbed by the skin during cooking. Thus the skin is a great source of these beneficial Omega-3 fats.
- Another benefit of having the skin on is that the skin will help the meat retain its moisture as it cooks.
Is salmon high in mercury?
Fortunately, mercury levels in Salmon are among the lowest found! Therefore eating a lot of salmon will NOT put you at the risk of mercury poisoning at all :). But do you know why? Because salmon migrates upstream to the fresh waters, away from contaminated ocean waters, in order to lay eggs. As a result, salmon spends a significant part of its life outside the ocean, accumulating lower levels of mercury.
What is that white stuff oozing out of your salmon while it’s cooking?
It’s a fish’s internal protein, called “albumin”. This coagulated protein is perfectly safe to eat. As you cook your salmon, its muscle fibers contract, causing it to wring out the fish’s internal protein. I find it to be quite tasty and used to think that it was fat, not a protein.
Benefits of eating salmon
Salmon is a protein powerhouse. A 3.5-ounce serving of salmon contains 22–25 grams of high quality protein, which is almost 50% percent of the daily required intake of protein. And as a bonus, it’s a great source of essential amino acids that promote healthy cell growth and maintain muscle tissue mass.
What’s even more amazing about salmon is that salmon is an excellent source of essential vitamins to keep your body healthy longer. It’s high in B vitamins, which protect your heart brain and maintain nervous system. Of course, the topping in this recipe is no less nutritious. This bright orange color is loaded with vitamins and minerals too!
How to prepare Cajun Seasoning Blend
- First, you will mix Cajun seasoning and paprika.
- Next add garlic and onion powders, as well as black pepper.
- You can also use Creole seasoning and regular, smoked, or Chipotle Paprika. Depending on what kind of paprika you use, the color can range from a bright orange-red to a deep blood red. And the flavor can be anything from mild to bitter and hot.
You can also use a dutch oven skillet or a stainless steel skillet.
- First rinse salmon and pat it dry.
- Next add 1 tablespoon olive oil to the skillet.
- Now place salmon in the skillet skin side down.
- You will rub the top surface of salmon with the second tablespoon of olive oil. Use your fingers like I did. Or, use a pastry brush.
- Season salmon with salt.
- Finally rub prepared Seasoning Blend into salmon’s surface.
Top the Cajun Salmon with lemon juice. You won’t need much, only 1/4 of a lemon. I just cut up my lemon and squeezed a quarter of it right over the salmon. Fish and lemon go together very well!And lemon zest. I used a stainless steel zester that is super sharp and easy to use! This zester/grater is a different design and is also razor sharp! Besides making lemon zest with it, I use it finely shred cheese, chocolate and even onions!
Roasting time for Low Carb Salmon
Bake this Cajun Salmon at 425 F for 20-25 minutes. Once done, garnish with fresh chopped Parsley. Easy Roasted Cajun Salmon is done! So nutritious and tasty!
If you are a fan of fresh salmon like we are, I hope you will also try our recipes for Pesto Shrimp Fettuccine in Mushroom Garlic Sauce and Shrimp Pasta in Garlic Basil Tomato Sauce. These are perfect for a weeknight dinner or for when you have guests.
Easy Pan Roasted Cajun Salmon
- 1 lb. salmon fillet (skin on, boneless)
- 2 tablespoons extra virgin olive oil
- 1/ tsp salt
- 1 teaspoon Cajun or Creole seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoky paprika
- Black Pepper to taste
- 1/4 lemon (zested, juiced)
- Italian parsley (for garnish)
- Preheat oven to 425 degrees.
- Mix seasoning blend together.
- Rinse salmon and pat dry. Add 1 tablespoon olive oil to the skillet and place salmon in the skillet skin side down. Add 2nd tablespoon olive oil over the top surface of salmon.
- Season with salt and rub seasoning blend into salmon's surface.
- Top with lemon juice and zest.
- Bake at 425 for 20-25 minutes.
- Remove from oven, top with parsley and serve with extra lemon zest and garnish with finely chopped Parsley.
Make sure to use a good heavy skillet here, such as cast iron and make sure it’s a large one too. I used 12 inch Lodge Pro-Logic Seasoned Cast Iron Skillet in this recipe – it’s well designed, has a helper handle and sloped sides – very sleek looking for cast iron!
I have other cast iron skillets, but prefer this one due to its size (it’s very large with even more space due to its sloped sides), it also never sticks or leaves weird black dots on meat like other cast iron skillets do. And it’s one of my most used kitchen tools!