Blackened Salmon with Blue Cheese Sauce

Gluten Free
Health score
25%
Blackened Salmon with Blue Cheese Sauce
20 min.
4
521kcal

Suggestions

Ingredients

  • 0.8 cup cheese crumbles blue
  • tablespoons butter 
  • 1.5 tablespoons cayenne pepper 
  • tablespoon grapeseed oil for frying
  • 0.5 cup heavy cream 
  • tablespoon penzey's southwest seasoning italian
  • tablespoons paprika 
  • teaspoon cracked pepper black
  • 24 ounce salmon fillet boneless skinless
  • tablespoons salt 
  • 0.3 cup white wine 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. Preheat oven to 400 degrees F.
  2. In a small bowl, combine the Italian seasoning, black pepper, paprika, salt, and cayenne. Season each piece of fish with the rub.
  3. Heat a large skillet over medium-high heat and add the butter and oil. Once the butter has melted, add the fish and cook about 2 minutes per side.
  4. Transfer the whole pan to the oven and cook for another 4 to 6 minutes.
  5. Place the white wine into a medium saucepan and reduce by half.
  6. Add the heavy cream and allow to reduce.
  7. Add the blue cheese and whisk until smooth.
  8. Serve on top of the salmon.

Nutrition Facts

Calories521kcal
Protein32.02%
Fat63.32%
Carbs4.66%

Properties

Glycemic Index
57.5
Glycemic Load
0.58
Inflammation Score
-9
Nutrition Score
33.60565221828%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:521.12kcal
26.06%
Fat:36.01g
55.4%
Saturated Fat:17.07g
106.7%
Carbohydrates:5.96g
1.99%
Net Carbohydrates:3.57g
1.3%
Sugar:1.75g
1.95%
Cholesterol:161.21mg
53.74%
Sodium:3911.3mg
170.06%
Alcohol:1.54g
100%
Alcohol %:0.73%
100%
Protein:40.96g
81.93%
Vitamin B12:5.78µg
96.29%
Selenium:67.21µg
96.01%
Vitamin B6:1.59mg
79.35%
Vitamin B3:14.24mg
71.22%
Vitamin A:3401.5IU
68.03%
Vitamin B2:0.87mg
51.26%
Phosphorus:478.91mg
47.89%
Vitamin B5:3.46mg
34.65%
Potassium:1079.55mg
30.84%
Vitamin B1:0.42mg
27.95%
Copper:0.49mg
24.42%
Calcium:211.85mg
21.19%
Magnesium:72.27mg
18.07%
Vitamin E:2.51mg
16.75%
Iron:2.94mg
16.31%
Folate:59.94µg
14.98%
Vitamin K:15.02µg
14.3%
Zinc:2.1mg
14.03%
Manganese:0.28mg
13.78%
Fiber:2.39g
9.56%
Vitamin D:0.6µg
4.02%
Vitamin C:1.67mg
2.03%