Blackened Salmon with Sauteed Spinach and Creamy Avocado Salad

 

Have you ever wondered how to achieve that perfect char on salmon while keeping it tender and juicy? The secret lies in the right seasoning blend and quick cooking time.

Today, we’re sharing a Blackened Salmon with Sauteed Spinach and Creamy Avocado Salad recipe that balances smoky, crispy edges with creamy, fresh flavors. Ready to elevate your weeknight dinner?

Ingredients List

This recipe combines bold spices, fresh greens, and rich avocado for a meal that’s as nutritious as it is delicious. Here’s what you’ll need:

For the Blackened Salmon

• 2 (6 oz) salmon fillets
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp cayenne pepper (adjust for heat)
• ½ tsp dried thyme
• Salt and black pepper to taste

For the Sauteed Spinach

• 4 cups fresh spinach
• 1 tbsp butter or olive oil
• 1 clove garlic, minced
• Pinch of red pepper flakes (optional)
• Squeeze of lemon juice

For the Creamy Avocado Salad

• 1 ripe avocado, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, finely chopped
• 2 tbsp Greek yogurt or sour cream
• 1 tbsp lime juice
• Fresh cilantro, chopped
• Salt and pepper to taste

Substitutions: Swap salmon for mahi-mahi or cod. Use kale instead of spinach for a heartier bite. For dairy-free options, replace butter with coconut oil and yogurt with avocado-based mayo.

Timing

Total time: 25 minutes (Prep: 10 minutes | Cook: 15 minutes). This dish comes together faster than most restaurant meals, making it ideal for busy schedules. The key is prepping the salad while the salmon cooks.

Step-by-Step Instructions

Step 1: Prepare the Avocado Salad

In a bowl, gently toss diced avocado, tomatoes, red onion, Greek yogurt, lime juice, and cilantro. Season lightly with salt and pepper. Set aside to let flavors meld.

Step 2: Season the Salmon

Pat salmon fillets dry with a paper towel. In a small bowl, mix smoked paprika, garlic powder, onion powder, cayenne, thyme, salt, and black pepper. Rub the spice blend evenly over both sides of the salmon.

Step 3: Cook the Salmon

1. Heat olive oil in a skillet over medium-high heat.
2. Add salmon skin-side down and cook for 4-5 minutes until deeply blackened.
3. Flip carefully and cook another 3-4 minutes until the center reaches 145°F.
4. Remove from heat and let rest for 2 minutes.

Step 4: Saute the Spinach

In the same skillet, melt butter over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Toss in spinach and cook until wilted (2-3 minutes). Finish with lemon juice and red pepper flakes.

Nutritional Information

Per serving (1 fillet with sides): 480 calories, 32g protein, 30g fat (5g saturated), 12g carbs, 6g fiber. This dish packs 30% of your daily omega-3 needs and is rich in folate, vitamin K, and heart-healthy monounsaturated fats.

Healthier Alternatives

For a lower-calorie version, reduce oil to ½ tbsp and use nonfat Greek yogurt. Swap salmon for tilapia to cut saturated fat. Add quinoa for extra fiber and protein.

Serving Suggestions

Plate the blackened salmon over sauteed spinach, drizzle with extra lemon juice, and top with the creamy avocado salad. Garnish with fresh cilantro and serve with roasted sweet potatoes for a complete meal.

Common Mistakes to Avoid

• Overcooking the salmon: Use a meat thermometer to ensure it reaches 145°F internally.
• Skipping the rest time: Letting salmon rest prevents it from drying out.
• Overcrowding the pan: Cook salmon in batches if needed for even browning.

Storing Tips

Store leftovers in an airtight container for up to 2 days. Reheat salmon gently in a skillet with a splash of water to retain moisture. The avocado salad is best served fresh but can be refrigerated for 1 day (add lime juice to prevent browning).

Conclusion

This Blackened Salmon with Sauteed Spinach with Avocado Salad is a perfect example of how simple ingredients can create a gourmet meal. With its bold flavors and nutrient-packed sides, it’s a dish you’ll want to make again and again.

Ready to try it? Share your creations with us or explore more  of our healthy recipes.