Blackened Sockeye Salmon

This post may include affiliate links.

Not only is salmon one of the healthiest types of fish, it is one of the healthiest overall foods available, too! It contains no saturated or trans fats, but is packed with healthy omega 3 fatty acids. Many consider it the world’s most heart-healthy food. Salmon dishes are an excellent replacement for red meat. Many people who have made the switch to a heart healthier diet have no problem substituting salmon meals for steaks or burgers. The meaty richness of salmon means it is satisfying and delicious. Packed with protein, salmon also makes a great post-workout dinner or breakfast food.

Salmon is simple to prepare and offers opportunity for plenty of variety. It can be served traditionally as the main dish, but many salmon recipes include the fish as a healthy addition to an otherwise boring and bland dish. For instance, salmon makes a great addition added hot or cold to a salad. It can also be the meat in a healthy sandwich or be served burger-style straight from the grill. Salmon pairs well with savory and sweet ingredients, especially fruit and barbecue seasonings.

Spice up dinner with this recipe that seals in flavor and has a crispy exterior.

Blackened Sockeye Salmon

Packed with healthy fats and protein, this dish will be a hit with the whole family.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Dinner, Main Course
Cuisine: Universal
Keyword: Diabetic-Friendly, Gluten-Free, Keto, Quick and Easy
Servings: 4 people
Calories: 260kcal
Author: SkinnyMs.


  • 12 ounces wild caught sockeye salmon fillets 4 pieces
  • 2 tablespoons canola oil or coconut oil, divided

Blackened Spices

  • 1 tablespoon dried thyme
  • 2 teaspoons garlic powder
  • 1 tablespoon dried oregano
  • 1 tablespoon paprika
  • 1 tablespoon black pepper
  • 1 teaspoon cayenne pepper
  • kosher or sea salt to taste


  • Combine spices in a small bowl.
  • Brush each side of salmon with 1/2 tablespoon oil. Evenly distribute seasoning on both sides of salmon. Add remaining oil to a large skillet, heat to medium-high heat and add salmon. Reduce heat to medium and cook salmon 5-6 minutes on each side. The outside should be crispy and the salmon should easily flake with a fork.


Serving: 1each | Calories: 260kcal | Carbohydrates: 4g | Protein: 19g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 45mg | Sodium: 232mg | Fiber: 2g
SmartPoints (Freestyle): 7

Don’t miss out on the latest and greatest from Skinny Ms…
Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

For more delicious and nutritious recipes from SkinnyMs., check out our SkinnyMs. Recipe Collection of 101 Fan Favorites.

Do you have a favorite recipe from SkinnyMs.? We’d love to hear about it. Tell us what you think in the comments section below.

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!

8 Comments on "Blackened Sockeye Salmon"

  1. Valli Walker  February 16, 2014

    I am very rarely ever able to get my husband to eat anything that I tell him is healthy beforehand. So instead I told him we were having salmon for dinner and read the ingredients to him. He has agreed to trying this tonight for dinner. I'll let you know how it goes 😉

  2. Diane  March 26, 2018

    Although I am not a huge fan of salmon…..I loved this and would certainly do it again!!!!

  3. Diane  April 2, 2018

    I am not normally a huge salmon fan,but this Blackened Sockeye Salmon has changed my opinion of salmon!!!!! Loved this,will definitely make this again and again.

    • Nichole Furlong  April 2, 2018

      We’re so glad you enjoyed the recipe, Diane!

  4. Kevin  July 28, 2018

    My wife never liked salmon. Tried several ways over the years. I used your recipe with sockeye salmon in an ancient old cast iron skillet and she thaught the skin was better than bacon. She loved it. Thank you!!

    • Nichole Furlong  July 28, 2018

      You’re very welcome, Kevin! We’re so glad to hear you and your wife loved the salmon!

  5. Charissa Keo  March 4, 2019

    Can you please email me the salad receipe from this page?

    • Chef Sallie  March 4, 2019

      Hi! Which salad are you referring to?


Leave a Comment

Your email address will not be published.