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Healthy Blackened Salmon with Spinach & Parmesan Filling

Healthy Blackened Salmon with Spinach & Parmesan Filling Bliss

Discover the Healthy Blackened Salmon with Spinach & Parmesan Filling, a nutritious and delicious meal that's quick to prepare.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Seafood
Cuisine Healthy
Servings 4 fillets
Calories 320 kcal

Equipment

  • skillet
  • mixing bowl
  • Oven

Ingredients
  

For the Salmon

  • 4 pieces salmon fillets 6 ounces each, skinless for best flavor and texture
  • 2 tablespoons olive oil to keep salmon moist
  • salt to taste
  • pepper to taste

For the Blackened Seasoning

  • 2 teaspoons smoked paprika adds smoky flavor
  • 1 teaspoon garlic powder for a garlicky kick
  • 1 teaspoon onion powder enhances seasoning blend
  • ½ teaspoon cayenne pepper adjust for spice level
  • 1 teaspoon dried thyme complements salmon
  • 1 teaspoon dried oregano adds Mediterranean flavor

For the Filling

  • 4 cups fresh spinach use fresh for best texture
  • 1 cup ricotta cheese provides richness
  • ½ cup grated Parmesan cheese adds nutty flavor
  • 1 tablespoon lemon juice to brighten up flavors
  • 1 teaspoon lemon zest enhances freshness

Instructions
 

Step-by-Step Instructions

  • In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Once hot, add the fresh spinach and sauté for about 2-3 minutes until wilted.
  • In a mixing bowl, combine the sautéed spinach, ricotta cheese, grated Parmesan cheese, lemon juice, and lemon zest. Mix thoroughly until all ingredients are incorporated.
  • Set your oven to preheat at 400°F (200°C).
  • In a small bowl, combine the smoked paprika, garlic powder, onion powder, cayenne pepper, dried thyme, dried oregano, salt, and pepper. Mix well.
  • Pat the salmon fillets dry with paper towels. Rub the remaining olive oil on both sides and coat with the blackened seasoning.
  • In an oven-safe skillet, heat a small amount of olive oil over medium-high heat. Add the seasoned salmon fillets and sear for about 2-3 minutes on each side.
  • Carefully spoon the spinach and cheese filling over the top of each fillet.
  • Transfer the skillet to your preheated oven and bake for an additional 8-10 minutes, until the salmon reaches an internal temperature of 145°F.
  • Allow the skillet to cool slightly before serving, garnishing with extra filling if desired.

Notes

Opt for fresh salmon fillets for the best flavor. Avoid overcooking to maintain moisture.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 5gProtein: 30gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 1gVitamin A: 3000IUVitamin C: 20mgCalcium: 200mgIron: 2mg
Keyword Guilt-Free Meal, Healthy Blackened Salmon, Nutritious Recipe, Parmesan Filling, quick dinner, Spinach Filling
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