Blackened Salmon with Cucumber Dill Sauce

Blackened Salmon with Cucumber Dill Sauce - Get the recipe at

Salmon, anyone?! This swimmer not only tastes heavenly, but also packs a perfect punch of protein and omega 3 fatty acids. What does this mean for us? Well, protein is the building blocks for our shapely muscles (who doesn’t want these?), and the omega 3’s and healthy fats are the ultimate brain fuel and act as artery “uncloggers” (#babyonboard – I’ll take it!). Enjoy this delicious recipe, straight from our friend Bill’s kitchen ;).

Blackened Salmon with Cucumber Dill Sauce
Serves 3-4

What you’ll need:
2 tablespoons low sodium Blackened Seasoning* (See tip below!)
4 3-oz. salmon filets (skin on)  (men’s portion is 5 oz)
1 tablespoon olive oil
6 oz non fat plain greek yogurt
3-4 cucumber slices (about 1/4″ thick)
1 tsp chopped fresh dill (add more to taste)
Lemon wedges

How to make it:

1. In a blender or food processor, mix together the yogurt, cucumber and dill until well blended. (Note: cucumbers can contain a lot of “water”. Start with 3 cucumber slices and add more as needed but keeping a close eye to prevent your sauce from becoming too runny.) Set aside.
2. On a plate or other flat surface, coat the salmon pieces with the Blackened Seasoning, flesh side only.
2. Heat a large heavy-bottomed pan or cast iron skillet over medium heat then add the oil. As the oil starts to smoke, turn off heat.
3. Add the salmon to the pan, flesh side down. Turn stove back on to medium heat and cook for 5-6 minutes. Turn off the heat to the pan.
3. With a spatula, turn the fish over and continue cooking an additional 3-4 minutes until done and skin is crispy. (The hot pan will continue to cook the fish even though you’ve turned off the heat.)
4. Serve immediately with a lemon wedge and drizzle with cucumber dill sauce. Add your favorite vegetable for a complete meal.

What’s in it:

Each 3-oz serving has: 208 calories, 21.5 g protein, 14.5 g fat, 70 mg sodium, and 1.75 g carbs.
Each 5-oz serving has:  346 calories, 34.5 g protein, 23.5 g fat, 105 g sodium, and 1.75 g carbs.

*TIP: Store bought Blackened Seasoning is convenient but can contain a lot of sodium! Save on the salt by making your own Blackened Seasoning. Here’s how:

Blackened Seasoning
Makes 4 servings

1 1/2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground dried thyme
1/4 tsp ground black pepper
1/2 tsp cayenne pepper
1/4 tsp dried basil
1/4 tsp dried oregano

Mix all ingredients together and store in an airtight container until needed.


  1. Tim - March 26, 2014

    FYI everyone…if you cook the salmon medium-medium high, you’ll burn the salmon and it won’t cook through. I would say more like medium-medium LOW temperature. 🙂 Happy cooking! Great recipe though! We really like this sauce, but we also like a cucumber dill sauce on top. Just cucumber, dill weed, yogurt, and lemon blended up.

  2. jenny - September 11, 2013

    This looks great, my husband wont eat fish but maybe I can entice him with this!

  3. Ashley - September 3, 2013

    I made this the other day. I made EXTRA of the seasoning. Love having my own mixes that I know what is in them. Pretty tasty!!!!

  4. Shannon - August 26, 2013

    Made this last week and it turned out fabulous! Thank you for the idea!!

  5. Bev - August 16, 2013

    our family loves salmon. Cant wait to try this. thanks 🙂

  6. Stephanie - August 14, 2013

    Tried this last night and it was great! Thanks for sharing! 🙂

  7. Rebeca - August 13, 2013

    Thanks for sharing, I’m always looking for new ways to eat salmon.

  8. Nikki - August 12, 2013

    Being a newbie (2nd day in) would this be a low carb meal then?

  9. Corrina - August 12, 2013

    This sounds delish!!! Thank you for sharing 🙂

  10. Jennifer - August 12, 2013

    Where do you get fresh salmon? I just moved away from the NW and I can’t get fresh fish locally:(

    • Admin1 - August 12, 2013

      Depending on where you are it can be a challenge to find fresh fish but the important thing is to not use FARMED fish. 🙂 Just do the best you can.

  11. renee schlichting - August 12, 2013

    looks great and I love salmon. Have to drop some lbs…need to get with the portion size thing…I don’t follow that well…thanks for posting recipes…yummo…

  12. stephanie - August 12, 2013

    Putting this on my menu for this week! 🙂 Would this be considered a low carb meal?

  13. Kim Gunner - August 12, 2013

    That sounds amazing. Cant wait to try it.

  14. Beverly Uerling - August 12, 2013

    Sounds Yummy!! thanks!

  15. Elizabeth - August 12, 2013

    Absolutely love this recipe! Simple and so delicious!

  16. Margie Jenicek - August 12, 2013

    Im gonna try this tonight! I already have my salmon defrosting right now. Thank you!!

  17. Claire - August 12, 2013

    I am allergic to dairy–could you recommend a substitute for the Greek yogurt?

    • Admin1 - August 12, 2013

      If you do a Google search for “non dairy greek yogurt brands” you should find some options. 🙂

  18. Kayte Smith - August 12, 2013

    Thank you Heidi! Always looking for new fish recipes and this one looks yummy.

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