Grilled vs Blackened Cajun Salmon is easy to make and bursts with flavor. Ready in under 20 minutes with either method, we explain the differences and simple methods to easily prepare it. Pan-seared with flavorful cajun spices or grilled on the barbecue, this is an easy salmon recipe that will surely satisfy a crowd.
Each cooking method requires a different heat source, producing a slightly different flavor and texture. When done right, each method will preserve the delicious juiciness of the salmon steaks. Both methods use dry heat from different sources and different tools.
We will also cover the importance of controlling the different temperatures of each in order to make the healthiest and most delicious salmon possible.
Once you know the important basics of each cooking technique, you can make an informed decision about which is right for you for your next salmon dinner. With either cooking method, salmon goes great as a main dish with vegetable or rice side dishes or in recipes like salmon salad or salmon tacos.
For more deliciously healthy, low-carb, keto fish recipes try our parmesan pollock or yellowtail flounder.
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Benefits of Salmon
Wild-caught sockeye salmon is packed with nutrients and substantial health benefits. Salmon has plenty of protein, amino acids, and anti-inflammatory omega-3 fatty acids. Not only is salmon good for pain and inflammation, but it nourishes your hair, skin, and nails while preventing heart disease and improving brain health.
The healthy fats in salmon support brain, heart, and bone development which make it a perfect food for developing babies and growing children, as well as adults. A weekly portion of salmon is sure to improve mental and physical health, so dig in!
See how Salmon compares to other fish like Halibut!
Farmed vs Wild-Caught
Before we get started, it is important to know that not all salmon at the market are created equally. Farm-raised fish, including salmon, is filled with carcinogens, dioxins, antibiotics, and other contaminants.
Wild-caught fish exist in their natural environment and consume their natural diet. Farmed fish are in crowded unsanitary environments and are often fed unnatural and genetically modified foods.
Along with processed lunch meat and cigarettes, farmed fish are at the top of the list of carcinogenic foods to avoid. A simple fix is to always choose wild-caught seafood, including salmon.
If you have a chance, check out the difference between fresh farm salmon and fresh wild-caught salmon. The lines and color are much more vibrant on the wild salmon and the lines are closer together. You can taste the difference too! Your health is definitely worth it!
Grilled Salmon
Salmon is typically grilled using a charcoal or gas grill. Each gives a unique smoky flavor to your salmon filets. We recommend a gas grill with a grill mat for easier cleanup and minimal charring.
Charring occurs from a natural chemical reaction that exposure to extreme heat causes. This charring can be carcinogenic and create free radicals. These free radicals cause oxidative stress and potential health complications.
You can use either fresh fish fillets or salmon steaks. Fillets are thinner and cook more quickly. Opt for skin-on to add a needed barrier between the delicate meat and the heat source to prevent sticking.
How to Grill Salmon
Be sure your grill or grill mat is clean, this helps prevent sticking.
Using thongs and a paper towel, coat the grill with avocado oil. If using a grill mat, coat the grill mat.
For a gas grill, turn the grill to medium-high heat and close the grill for 10-15 minutes. For a charcoal grill, heat the coals to 400-500 degrees Fahrenheit. Spread into a single layer of coals and wait until there is a thin layer of grey ash on top of the coals and you are able to hold your hand 5 inches away from the grill and feel the heat. It should be ready to go.
When grilling salmon, you can use any blend of herbs or spice mixture that you prefer.
Brush the oil onto the salmon while the grill is heating and coat with a spice rub.
You can use crushed garlic, lemon juice, and fresh herbs like rosemary or thyme, or a blend of spices like garlic powder, onion powder, black pepper, or cayenne pepper. The different ways to season salmon are many and depend on your personal preference.
Start by cooking skin-side down for 3-4 minutes with the hood shut and gently flip using a long-handled grill spatula. Cook for an additional 3-5 minutes or until the fish has reached an internal temperature of 145 degrees F.
The fish should be able to easily flake with a fork. Remove from the grill and let it rest for 3-5 minutes. Enjoy!
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Blackened Salmon
The blackening process typically relies on the use of cajun or creole seasoning and oil or melted butter. At higher temperatures in a hot skillet, the fillets are seared which creates a charred outer layer.
For a healthier outcome, we prefer to use the same delicious flavors of cajun seasoning with medium heat to avoid creating unnecessary and dangerous free radicals that are caused by burnt food. There is still tons of flavor and a crispy outer layer while preserving the inner juiciness of the salmon.
You can use a non-toxic frying pan or a well-seasoned cast iron skillet for best results.
How to Cook Blackened Salmon
Preheat the pan to medium heat. Add 1 tablespoon of avocado oil, ghee, or melted butter.
Cut skin-on salmon fillet into thirds. The smaller pieces help it to fit in the pan and cook more evenly.
Season both sides with cajun spice.
Place salmon fillets skin-side down.
Do not touch for 6-9 minutes depending on thickness. The color will change to light pink ¾ of the way from the bottom up. Then it is time to flip.
Gently flip the fillets using a fish spatula. Let cook for 2-3 minutes more or until they have reached an internal temperature of 145 degrees Fahrenheit. Turn off the heat and gently remove the fish from the pan. Let rest for 2 minutes and serve hot.
For the complete recipe for Healthy Blackened Cajun Salmon, see the instructions and recipe card below!
Setting Intentions
Every meal we recommend begins with healthy intentions and affirmations. This simple yet powerful step aligns our body mind and spirit with the food and the direction we wish to grow in.
Take a few slow, long deep breaths for grounding. Consider what your goals and intentions are for your meal, your health, your family, and your future. You can simply infuse a word or two, like "healthy family, weight release, joyful communion, peace, or love".
Or you can choose more specific intentions personally curated for your unique needs. Some examples:
This meal perfectly complements my health and wellness goals.
I feel healthy and vibrant. I gratefully fuel my body with clean and nutritious foods.
My body is healing effortlessly well. I feel any pain and inflammation gently melting away.
Learn more about intentions here.
Grab your shopping list and get ready to head to the grocery store for this easy salmon dinner!
Ingredients
Wild-caught Sockeye Salmon- As described above, wild-caught salmon is essential as opposed to farm-raised salmon. (hot tip: Atlantic is almost always farmed, the best salmon tends to come from Alaska)
Cajun seasoning- be sure to check the ingredients to avoid artificial additives. The only ingredients you see on the list should be spices. Organic is always best. 🙂
Avocado oil- has the highest smoke point to prevent oxidation and free radical formation during the heating process. You can also use grass-fed Ghee, which is clarified butter that has had the milk solids removed.
Pink Himalayan salt- the healthiest, least processed salt with the most impressively complete mineral profile
Instructions
Pro tip: Before cooking, make sure the fish is thawed if frozen. Once defrosted, leave it out at room temp for 10-15 min to take the chill off of it.
Gently rinse and pat dry salmon fillet. Make sure there are no bones by gently sliding your finger along the fish against the grain. If you find one, use tweezers to pull it out with the grain so you would not damage the meat in the fillet during removal.
1. Cut/portion the fillet into thirds. Season both sides of the fish with Cajun seasoning.
2. Add salmon, skin side down to an oiled and pre-heated pan.
Cook for 6-9 min, depending on thickness. Once the color changes to light pink ¾ of the way up, flip carefully.
3. Once flesh side down, cook for 2-3 minutes longer.
Fish should be tender and flaky and 145F
Serve with your choice of sides. Enjoy!
Substitutions and Variations
For a more or less spicy flavor, consider substituting with other spice combinations.
The salmon can also be made in the oven at 400F for 12-15 min. Place on a pan lined with parchment paper.
Drizzle with oil and sprinkle with seasoning. Should be opaque and flaky when done and at 145F internal temperature. No need to flip!
For a keto diet use cauliflower rice. Check out our clean keto guide and meal plan!
Equipment
Cast-iron skillet or healthy non-stick pan
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Fish spatula
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Chef's knife
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Cutting board
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Needle nose tweezers
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Basting Brush
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Storage
*Cooked salmon can be stored in the fridge in an airtight container for 2-3 days. Refrigerate within 2 hours of cooking.
*Can also be frozen in freezer-safe container for up to 6 months. If freezing, portion into individual servings to make for easier thawing
*Cooked salmon always tastes best the first day of cooking it, but leftovers tend to do well for a couple of days.
Top tip
Adding more oil before flipping can be helpful to prevent sticking to the bottom of the pan.
FAQ
The difference is typically related to the spices used. Grilling can use a variety of spices, but blackening uses cajun or creole seasoning. Blackening also is usually done in a cast-iron skillet and grilling is done on a gas or charcoal grill.
Wild-caught fish is exceptionally healthy with fatty acids that help improve brain, heart, and skin health. It is recommended to consume fish once per week to reap the amazing benefits of these healthy fats. Blackening can be unhealthy when done at exceptionally high temperatures. To avoid this, follow our simple method to blacken fish in the healthiest way possible.
Both cooking techniques involve oil and higher heat to produce a result. Blackening uses specific cajun spices to create its effects, for a longer period than searing. Searing uses high temperatures for a quicker period of time to create a crisp exterior of the meat and lock in the tender juicy meat on the inside.
Related
Looking for other Cajun recipes like this? Try these:
Pairing
Pair with sauteed tomatoes, spinach, and wild rice! Cook in a separate pan once you flip the fish and they should finish at the same time.
Recipe
Blackened Cajun Salmon
Equipment
- Chefs knife
- cutting board
Ingredients
- 1 lb wild-caught sockeye salmon fillet skin on, deboned
- 2 TB avocado oil
- ¼ teaspoon Pink Himalayan salt
- 2 teaspoon cajun seasoning
Instructions
- Gently rinse and pat dry salmon fillet. Make sure there are no bones by gently sliding your finger along the fish against the grain. If you find one, use tweezers to pull it out with the grain so you would not damage the meat in the fillet during removal.
- Cut/portion the fillet into thirds. Season both sides of the fish with Cajun seasoning.
- Meanwhile, Heat the pan on medium heat. Once the pan is hot, add 1 TBS of avocado oil and wait a moment longer. Add fresh salmon fillets, skin side down.
- Leave the fillets in place, do not move or adjust for the duration. Let the fish cook for Approx 6-9 min, depending on thickness. Once the color changes from dark to light pink about ¾ of the way up, it’s time to flip. You may want to add a bit more oil before completing the flip.
- Once flipped to the flesh side down, cook for 2-3 minutes longer. Fish should be tender and flaky and 145F internal temp. Turn off the heat.
- Serve Hot with your choice of sides
Notes
Nutrition
Final Thoughts
When choosing how to prepare grilled vs blackened salmon, the choice boils down to personal preference. Now you are armed with the necessary steps and tricks for each, which will you choose? Let us know in the comments below!
Be well,
Natalie
Helen at the Lazy Gastronome says
One of the best blackened salmon I’ve tried!! Will make this again for sure.
Natalie Perry says
Excellent!
nancy says
wow these blackened salmon is so satisfying and easy to make. Everyone loves them! you explanation on blackened vs grilling is helpful
Natalie Perry says
Thank you for sharing! Happy everyone is enjoying them!
Stephanie says
This article contains a wealth of information for understanding grilled versus blackened salmon. This salmon dish was simple to make by following the detailed instructions - and the whole family enjoyed the dish!
Natalie Perry says
So happy to hear you all enjoyed the recipe! It is one of our favorites 🙂
Nora says
Love such quick and tasty recipe! So delicious! Thank you!
Natalie Perry says
You are welcome!
Emily says
This salmon was delicious! I loved how detailed the recipe is, it was so easy to follow
Natalie Perry says
Thank you, glad to hear you enjoyed it!
Tyanne says
Very informative article! I didn't know the difference before.
Natalie Perry says
Thank you for commenting 🙂
NP says
Cajun salmon is a family favorite!