Budget-Friendly Blackened Salmon Recipe

Enjoy this Blackened Salmon recipe for lean protein and heart healthy fats! 

Prep Time: 5 min
Cook Time: 8 min
Serving Size: 5


- 2 pounds of salmon filet cut into 4-8 ounce portions 
- ¼ cup of dried oregano 
- ¼ cup of dried basil 
- 1/8 cup of dried parsley 
- 2 tablespoon of dried thyme 
- ¼-1/2 teaspoon of red hot pepper to taste 
- salt and pepper to taste 


Sprinkle generously on both sides of fish. Store leftover spice in airtight bottle. Heat a large frying pan until it is very hot (about 3 minutes.) Pour olive oil to coat the bottom and wait another minute. Note: The pan should be smoking, if not, wait another minute. Be very careful, place fillets (away from you) in the pan. Cook each side about 4-8 minutes on high heat (depending how done you like it) with a lid tilted somewhat (keeps the oil from splattering all over your stove top.) Medium raw takes about 4 minutes each side. Do not move the fish during the cooking process or your fish will NOT be blackened. Flip fish over. Cook another 4 minutes; at the end of the 4 minutes you may cut the fish in half to check if done while in the pan. If it is too rare, add another minute or two. Again, keep your fish stationary. To plate, scoop some black bean stew on the bottom and add the fish on top. Garnish with parsley, tomatoes and slices of avocado and enjoy the lean protein!!

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