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Cajun Salmon (low-fat)

Recipe: Cajun Salmon (low-fat)


    A couple of notes on the recipe: A news bulletin just came out to say that farm-raised salmon is not particularly good for you, especially for your cholesterol levels. All this time we thought it was the miracle fish. They are recommending wild sockeye salmon instead. The problem with that is availability and cost. Wild salmon will run you about $14 a pound depending on where you live so, for many, that's a major budget splurge. Keep an eye out for more research and, in the meantime, make up your own mind on that one.

    I am also recommending you use a Cajun rub on this salmon. If you don't want to buy a pre-made rub or don't have access to one, you can make your own. Just combine one-eighth teaspoon of each of these: Hungarian paprika, salt, garlic powder, onion powder, black pepper, cayenne pepper and curry powder. (If you are on a salt-restricted diet, skip the salt and you'll probably not even miss it.) Shake all of these dry spices in a jar and you're set for a few recipes of Cajun salmon.

    A veggie dish that works well with Cajun Salmon is "Tomato-Zucchini Medley."

Serves 2.


    2 7-oz pieces of salmon filet (skin on one side)
    Cajun Spices (See "Remarks" above.)
    Olive oil spray


    Heat your oven to 400 degrees. Get out an ovenproof pan. I use the old-fashioned cast iron one. Spray your pan bottom and heat it on Medium High. Dust the flesh side of your salmon with the Cajun rub. How much you put on is up to your taste. When the pan is heated, put your Cajun salmon in the pan flesh and spice side down. Cook the salmon for a minute or two just to brown the top of it. Turn over and cook one more minute. Then take the whole pan and put it in your oven. The salmon will now cook by roasting it. It will be moister this way. If you like your salmon Medium Rare, roasting will only take about 10 minutes. Cook longer if you want it all light pink in the middle instead of dark and light pink.

Serving Suggestions:


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