⏱ 20 min total

Blackened Salmon with Creamy Lime Sauce

Name: Blackened Salmon with Creamy Lime Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tsp Garlic powder; ¼ tsp, ground Cumin seed; ¼ tsp Chili powder; ¼ tsp Onion powder; ¼ tsp Salt; ⅛ tsp Paprika; ½ pinch Cayenne pepper; ¼ tbsp Olive oil; 4 oz Atlantic salmon; 1 ½ tbsp Greek yogurt; ½ fruit Lime; ⅛ tsp Honey

Per 1 serving · 178 g · 12 ingredients

Calories

227

11%
of a 2,000 cal day

Protein
26g
45% of calories
Carbs
7g
12% of calories
Fat
11g
43% of calories

Portion

✓ Protein-dense

At a glance

One serving of Blackened Salmon with Creamy Lime Sauce (178 g) has 227 calories, with 26 g of protein, 7 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (51% DV), thiamine (22% DV) and riboflavin (b2) (38% DV). Keep an eye on sodium and cholesterol, which provide 29% and 21% of the daily value.

Per 100 g

127cal

low energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

1.6g

2.2 g sugar

High in

20%+ of the daily value

Protein51%
Thiamine22%
Riboflavin (B2)38%
Niacin57%
Vitamin B677%
Vitamin B12157%

Good source of

10–19% of the daily value

Vitamin C11%
Potassium14%
Magnesium10%

Watch

20%+ of the daily value

Sodium29%
Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Combine garlic powder, cumin, chili powder, onion powder, salt, paprika, and cayenne pepper in a small bowl.
2
Sprinkle the spice mix evenly on both sides of the salmon fillets.
3
Heat olive oil in a sauté pan over medium-high heat.
4
Once the pan is hot, add the salmon fillets and sear until browned on both sides.
5
Remove the salmon from the pan and set aside.
6
In a bowl, mix Greek yogurt, half of the lime zest, lime juice, and honey to make the lime cream.
7
Drizzle the lime cream over each salmon fillet and top with the remaining lime zest.

Vitamins & minerals

Amounts for 1 serving (178 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	35 μg	4%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	3 μg	3%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.5 mg	38%
Niacin	9 mg	57%
Vitamin B6	1 mg	77%
Folate (B9)	34 μg	8%
Vitamin B12	4 μg	157%
Pantothenic acid	2 mg	41%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	2 mg	23%
Potassium	673 mg	14%
Magnesium	43 mg	10%
Phosphorus	275 mg	39%
Zinc	1 mg	9%
Copper	0.3 mg	34%
Manganese	0.1 mg	2%
Selenium	44 μg	80%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	221 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.3 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	0.1 μg	—
Fructose	0.4 g	—
Galactose	0.2 g	—
Glucose	0.3 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 227 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Blackened Salmon with Creamy Lime Sauce?

One serving of Blackened Salmon with Creamy Lime Sauce (1 serving) has 227 calories, which works out to 127 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Blackened Salmon with Creamy Lime Sauce high in protein?

Yes. It has 26 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Is Blackened Salmon with Creamy Lime Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Blackened Salmon with Creamy Lime Sauce?

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

How much sugar is in Blackened Salmon with Creamy Lime Sauce?

2.2 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 (178 g)

Calories227

% Daily Value*

Total fat 11g	14%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 64mg	21%
Sodium 661mg	29%
Total carbohydrate 7g	3%
Dietary fiber 1.6g	6%
Total sugars 2.2g
Protein 26g

* 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

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