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Healthy Blackened Salmon with Spinach & Parmesan Filling

Healthy Blackened Salmon with Spinach & Parmesan Filling Bliss

This Healthy Blackened Salmon with Spinach & Parmesan Filling is a delicious and nutritious dish that takes just 35 minutes to prepare.
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Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Course Main dishes
Cuisine American
Servings 4 fillets
Calories 400 kcal

Equipment

  • Skillet
  • Mixing bowl
  • Oven

Ingredients
  

For the Salmon

  • 4 fillets salmon Choose skin-on for extra flavor and moisture.
  • 2 tablespoons olive oil A great source of healthy fats to keep the salmon moist while cooking.
  • 1 teaspoon salt Essential seasoning.
  • 1 teaspoon pepper Essential seasoning.

For the Blackened Seasoning

  • 2 teaspoons smoked paprika Adds that signature smoky flavor that makes this dish truly irresistible.
  • 1 teaspoon garlic powder Infuses the dish with a delightful garlic aroma.
  • 1 teaspoon onion powder Enhances the savory profile of the seasoning.
  • ½ teaspoon cayenne pepper Adjust to your spice preference for added heat.
  • 1 teaspoon dried thyme Offers an earthy note that complements the salmon beautifully.
  • 1 teaspoon dried oregano Contributes a hint of Mediterranean flavor to the mix.

For the Spinach & Parmesan Filling

  • 4 cups fresh spinach A nutrient powerhouse, perfect for increasing the dish's health factor.
  • 1 cup ricotta cheese Provides a creamy texture that blends perfectly with the spinach.
  • ½ cup grated Parmesan cheese Adds a salty, nutty flavor to the filling.
  • 1 tablespoon lemon juice Brightens up the flavors and adds a pop of freshness.
  • 1 teaspoon lemon zest Enhances the citrusy aroma, making every bite a delight.

Instructions
 

Step-by-Step Instructions

  • In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Add the fresh spinach and sauté for about 2–3 minutes, or until wilted and vibrant green. Once cooked, remove from heat and allow the spinach to cool slightly.
  • In a mixing bowl, combine the sautéed spinach, ricotta cheese, grated Parmesan cheese, lemon juice, and lemon zest. Stir the mixture until all ingredients are evenly incorporated.
  • Preheat your oven to 400°F (200°C).
  • In a small bowl, mix together the smoked paprika, garlic powder, onion powder, cayenne pepper, dried thyme, dried oregano, and a generous pinch of salt and pepper.
  • Pat the salmon fillets dry with paper towels. Rub the remaining tablespoon of olive oil over both sides of each fillet and coat them generously with the blackened seasoning mixture.
  • In an oven-safe skillet, heat a small amount of olive oil over medium-high heat. Add the seasoned salmon fillets. Sear them for about 2-3 minutes on each side until they develop a charred and golden crust.
  • Spoon the creamy spinach and cheese filling over the top of each seared salmon fillet.
  • Carefully transfer the skillet to the preheated oven and bake for approximately 8-10 minutes, until the salmon is done and flakes easily with a fork.
  • Remove the skillet from the oven and allow the salmon to cool slightly for 5 minutes before serving.

Notes

Choose fresh salmon for the best flavor and texture. Monitor the internal temperature closely to avoid overcooking. Let it rest after baking to enhance the flavor.

Nutrition

Serving: 1filletCalories: 400kcalCarbohydrates: 8gProtein: 35gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 900mgFiber: 2gSugar: 3gVitamin A: 1800IUVitamin C: 15mgCalcium: 250mgIron: 2mg
Keyword Gourmet Home Cooking, Healthy Blackened Salmon, Nutritious Recipe, quick dinner, Spinach & Parmesan Filling
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