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Recipe: Blackened Salmon

If you want to do something to better your overall health, eating more fish rich in omega-3 fatty acids is a great first step. Eating omega-3-rich fish like salmon, tuna, herring, lake trout, sardines, and mackerel 2-3 times per week can lower your risk for heart disease, age-related eye disease, and inflammation, while improving your brain health. The type of omega-3's in these fish are EPA and DHA, which are more bioavailable to the body than the ALA type found in some plant foods. But at the end of the day, it doesn't matter how nutritious the fish is if you won't eat it, so making it taste good is key. That's why I like rubbing salmon with a variety of spices to amp up the flavor of this fish that delivers these key nutrients. In this recipe for blackened salmon that I created for my client, Bush's Beans, to pair with their Honey Chipotle Grillin' Beans, I combine both sweet and savory flavors for a dish that is sure to satisfy.

Blackened Salmon and Beans:


2 teaspoons blackened seasoning

2 teaspoons Old Bay seasoning

2 teaspoons dark brown sugar

2 tablespoons olive oil, divided

4 (4 ounce) salmon fillets

1 can (21.5 ounce) Bush's Honey Chipotle Grillin' Beans

Salad greens, optional


Combine blackened seasoning, Old Bay, and brown sugar in a small bowl and set aside. Drizzle one tablespoon of the olive oil evenly over the 4 pieces of salmon and use a basting brush to coat. Rub salmon fillets evenly on both sides with the seasoning mixture. Heat remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Add salmon fillets and cook for 4-5 minutes on each side, or until done. Serve with Bush's Honey Chipotle Grillin' Beans and green salad (if desired) and enjoy! Yield: 4 servings.

Nutrition facts per serving: 520 calories, 22g fat, 3.5g saturated fat, 0g trans fat, 75mg cholesterol, 1220mg sodium, 416mg potassium, 43g carbs, 7g fiber, 32g protein, 22g sugars.