Grilled Cajun Salmon w/ Brussel Sprouts (Healthy & Diabetic-Friendly Recipe #19)

SalmonThere’s nothing like a perfectly cooked piece of fish. I’ve actually always been so-so on salmon because I’ve found it to be kind of boring…until now! I made this recipe for my sister and my brother-in-law, who came to visit with my niece & it was a BIG HIT! And the best part? It’s super easy too!

Here’s what you’ll need:

5-6 salmon fillets (about 2-3oz each)
2 tbspns cajun spices (I used Whole Foods salt free cajun spice blend to manage my sodium intake!)
1 tbspn salt
1 tbspn black pepper
1tspn cayenne pepper
1 tspn thyme
1-2 tbspns olive oil
2-3 Ziploc bags
PAM – olive oil cook spray

PREP:

1. In a small bowl, mix together all of your spice and olive oil together.

Spices

2. Rinse your salmon fillets. Be sure to make sure that there aren’t any scales! My fillets came from Whole Foods and were COVERED in scales!! Check out how to scale a fish here.

3. Once your fish is prepped, dip each fillet into your cajun spice rub, careful to coat the whole fish!

4. Put your seasoned fish into your Ziploc bags, close the bags firmly and refrigerate. You won’t need for them to marinate for long- that’s one of the great things about fish!  20-30minutes was just enough time for me.

5. While your fish are marinating, pull out your brussel sprouts and get them ready. Check out my brussel sprout recipe here.

COOK:

1. Preheat your oven to 450 degrees.

2. Heat your grill pan/skillet on high heat. Spray lightly with PAM.

2. Just as the PAM starts smoking, add your fillets skin up in the pan. Once you put the fillets down on the pan, DO NOT MOVE THEM! Let the fish sear for at least 3mins.

Salmon Fillets

3. Once seared, turn off the heat on the grill pan.

4. Transfer your fillets to a baking pan, cover with aluminum foil and put your fillets in the oven!

5. Check on your fish after the first 10minutes. You don’t want it to over cook! How can you tell? Check to see if the fat/oils from in the fish are rendering out. This tends to happen as the fish gets closer to done. You can also check for flaking- if you start to see the flakes of the fish- take your fish out right away because it’s probably cooked through!

6. Pair your salmon with your brussel sprouts and some brown rice & have a great meal!
Brussel Sprouts

Happy clean eating! -CFC

(Check out another HD&F recipe!)

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About ChicFitChef

My "deserted island" checklist: a BCBG dress, a healthy & diabetic-friendly meal and a few workout DVDs. ;-)
This entry was posted in Healthy & Diabetic-Friendly Recipes. Bookmark the permalink.

5 Responses to Grilled Cajun Salmon w/ Brussel Sprouts (Healthy & Diabetic-Friendly Recipe #19)

  1. leslie says:

    Did you mean to write tbspn for the salt? That’s insanely high!!!

    • ChicFitChef says:

      That’s a tbspn of salt for 6 pieces of fish! It definitely felt like not too much for all the fish I cooked, but I think you could totally use less if you wanted.

    • ChicFitChef says:

      You know what Leslie? I researched it and you are ABSOLUTELY RIGHT! 1tbspn of salt is equal to about 2,300mg of sodium (CDC says that you should be at 1,500mg/day or less). So while this recipe is for 5-6 fillets, I do think that I could have cut back on the salt. Thanks for the comment- I’m going to change the recipe! -CFC

  2. Pingback: Highlights of 2013 on ChicFitChef.com!! | ChicFitChef™

  3. Pingback: Curry Shrimp Quinoa w/ Roasted Red Peppers (Healthy & Diabetic-Friendly Recipe #20) | ChicFitChef™

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