⏱ 25 min total

Blackened Salmon

Name: Blackened Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz Atlantic salmon; ¼ tsp Salt; ⅛ tsp Black pepper; ⅛ tsp Onion powder; ⅛ tsp Garlic powder; ⅛ tsp Paprika; ⅛ tsp, leaves Oregano; ¼ tsp Chili powder; 1 tbsp Olive oil

Per 1 serving · 187 g · 9 ingredients

Calories

367

18%
of a 2,000 cal day

Protein
34g
38% of calories
Carbs
1.3g
1% of calories
Fat
24g
61% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Blackened Salmon (187 g) has 367 calories, with 34 g of protein, 1.3 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (68% DV), thiamine (33% DV) and riboflavin (b2) (50% DV). Keep an eye on sodium and cholesterol, which provide 29% and 31% of the daily value.

Per 100 g

196cal

medium energy density

Protein per 100 cal

9.3g

Net carbs

carbs minus fiber

Fiber

0.5g

0.1 g sugar

High in

20%+ of the daily value

Protein68%
Thiamine33%
Riboflavin (B2)50%
Niacin84%
Vitamin B6108%
Vitamin B12225%

Good source of

10–19% of the daily value

Vitamin E15%
Folate (B9)11%
Potassium18%
Magnesium12%
Zinc11%

Watch

20%+ of the daily value

Sodium29%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Preheat the oven to 400°F. Check the salmon fillets for any bones and remove them.
2
In a small bowl, combine salt, black pepper, onion powder, garlic powder, paprika, oregano, and chili powder. Coat the salmon with half of the olive oil, then sprinkle the spice mixture on the flesh side, pressing gently to adhere.
3
Heat the remaining olive oil in an oven-safe skillet over medium heat. Once hot, add the salmon fillets flesh side down and sear for about 3 minutes until blackened and easily released from the pan.
4
Carefully flip the salmon and transfer the skillet to the oven. Cook for 5-8 minutes, depending on the thickness of the fillets. Remove from the oven and brush with any remaining oil.
5
Serve the salmon immediately and enjoy!

Vitamins & minerals

Amounts for 1 serving (187 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	37 μg	4%
Vitamin C	0.1 mg	0%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	10 μg	9%
Thiamine	0.4 mg	33%
Riboflavin (B2)	1 mg	50%
Niacin	13 mg	84%
Vitamin B6	1 mg	108%
Folate (B9)	44 μg	11%
Vitamin B12	5 μg	225%
Pantothenic acid	3 mg	57%
Choline	1 mg	0%

Minerals

Nutrient	Amount	% Daily Value
Calcium	28 mg	3%
Iron	2 mg	21%
Potassium	865 mg	18%
Magnesium	52 mg	12%
Phosphorus	346 mg	49%
Zinc	1 mg	11%
Copper	0.4 mg	48%
Manganese	0.1 mg	3%
Selenium	62 μg	113%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	168 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	0.5 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0.2 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 367 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

70min
Walking (3.5 mph)
44min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in Blackened Salmon?

One serving of Blackened Salmon (1 serving) has 367 calories, which works out to 196 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Blackened Salmon high in protein?

Yes. It has 34 g of protein per serving, and 38% of its calories come from protein (9.3 g of protein per 100 calories).

Is Blackened Salmon keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.

How much sodium is in Blackened Salmon?

676 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Blackened Salmon?

0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (187 g)

Calories367

% Daily Value*

Total fat 24g	31%
Saturated fat 3.6g	18%
Trans fat 0g
Cholesterol 94mg	31%
Sodium 676mg	29%
Total carbohydrate 1.3g	1%
Dietary fiber 0.5g	2%
Total sugars 0.1g
Protein 34g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all