If you’ve always been scared of making fish, this recipe is for you. I am going to teach you a fool-proof roasting method for roasting salmon. Did I mention it takes only 20 minutes?
You can pay $30 or more for a great salmon plate at a decent restaurant. In this case, I’m going to show you how to make a showstopping entree for $30 total.
All five of my family members love this way to eat salmon. The tenagers down to the 10-year old! But first, why am I even eating this?
I love pointing out the anti-inflammatory benefits of the meals because anti-inflammatory eating has benefited me so much. It changed how my body feels on a daily basis.
Anti-inflammation salmon dinner
- Wild-Caught Salmon
Packed with omega-3 fatty acids, salmon is the ultimate inflammation fighter. Full of protein, too! - Olive Oil (1 tbsp)
Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen. Except, you know, without the pharmacy line. - Black Pepper (¼ tsp)
Black pepper brings piperine, which not only reduces inflammation but also helps your body absorb nutrients better. Think of it as the hype man for the rest of your spices. - Iodized Sea Salt (½ tsp)
In moderation, iodized salt supports thyroid health thanks to iodine. And a happy thyroid = less systemic inflammation. Just don’t go salt-crazy—this isn’t a margarita rim. - Paprika (½ tsp)
Paprika is rich in antioxidants like capsaicin, which helps reduce inflammation and adds smoky depth. It’s the spice equivalent of wearing sunglasses indoors—cool and protective. - Cayenne Pepper (¼ tsp)
Cayenne contains capsaicin, known for reducing pain and inflammation. Plus, it gives your salmon that fiery personality. - Ground Cumin (¼ tsp)
Cumin is full of antioxidants that help neutralize free radicals. Translation: it’s like a tiny superhero fighting off cellular villains. - Onion Powder (¼ tsp)
Onions contain quercetin, a flavonoid that helps reduce inflammation. Even powdered, they still bring the goods. - Garlic Powder (¼ tsp)
Garlic’s allicin is a natural anti-inflammatory and antimicrobial compound. Basically, garlic is the friend who always has your back.
Blackened Roasted Salmon
Ingredients
Method
- Preheat your oven to 425℉.
- Place parchment paper on a baking sheet.
- Rinse your salmon filet, and pat dry with paper towels. Place on the baking sheet.
- Brush olive oil on salmon filet.
- Add the cajun seasoning spices to a bowl and stir to combine.
- Rub the salmon filet with the cajun seasoning mix.
- Roast the salmon for 15 minutes or until the fish flakes away easily with a fork.
*Please consult your health professional for health and nutritional advice.
Why should I buy wild-caught salmon?
Bottom line: wild-caught salmon is way more nutritious than the farmed version, and IMO, much tastier. It definitely is more expensive, so check out where to buy wild salmon, below, or go for the farmed version if you are on a budget. Nutrients abound either way.
Where do I buy wild-caught salmon?
My favorite place to buy wild salmon is Costco. They have gorgeous wild salmon filets for a great price. I have to say that I also love Whole Foods, so I may purchase it there in a pinch (affiliate link). If you can’t find wild salmon in those places, your local grocery store probably has it! You can check for pre-cut filets in the freezer section for a fresher version.
Now, back to the blackened, roasted salmon recipe.
Why This Recipe Rocks
- Fast: Dinner in 20 minutes.
- Flavorful: Smoky, spicy, and satisfying.
- Healing: Every ingredient works together to calm inflammation.
When you eat wild caught salmon, you’re not just feeding yourself; you’re giving your body a spa day in the form of omega-3s, antioxidants, and anti-inflammatory compounds. So go ahead, roast that filet, and let your taste buds and joints thank you simultaneously.
What should I eat on the side?
I recommend my healthy, anti-inflammatory air fried zucchini and a slice of lemon!
Step-by-step blackened, roasted salmon with pictures
Preheat your oven to 425 degrees.
Place a sheet of parchment paper on a large rimmed baking sheet.
Rinse your salmon filet, and pat dry with paper towels. The drying makes sure the spices stick, and you get a tiny crust on top.
Brush the salmon with olive oil.
In a small bowl, mix your spices: 1/4 tsp pepper, 1/2 tsp iodized sea salt, 1/2 tsp paprika, 1/4 tsp ground cayenne, 1/4 tsp ground cumin, 1/4 tsp onion powder, 1/4 tsp garlic powder.
Rub the salmon filet with the spice mixture.
Place the salmon in the oven, and roast for 15 minutes, or until the fish flakes away easily with a fork.
Serve!
