Baked Cajun Salmon

Baked Cajun Salmon


I love Salmon! I love the flavor of the beautiful pink/orange flesh, how nutritious it is, and how versatile it is! A family member shared some salmon with me that was literally caught by a friend of hers in Alaska and sent down to her! It is the best salmon I have ever tasted. The recipe for the Cajun rub is just enough for the 9oz piece I cooked today. Fish is one of those things I like to eat freshly cooked and don’t really care for as leftovers so I don’t cook a big batch but if you like it make a bigger piece and enjoy! Double or triple the rub recipe based on the size of your fish filet.

Serves 2


1 9oz wild salmon filet


1 large clove of garlic very finely chopped

1/4 teaspoon smoked paprika

1/8 teaspoon cayenne pepper (even this small amount makes the dish pretty spicey, omit if you want it mild)

1/8 teaspoon freshly ground black pepper

¼ teaspoon onion powder

¼ teaspoon dried thyme

¼ teaspoon oregano

 ¼ teaspoon sea salt

1 teaspoon olive oil


Preheat oven to 350

Blend the rub ingredients together in a mortar and pestle or in a small bowl with a fork until combined to form a paste.  Leave the fish fillet at room temperature for an hour to temper. Spread the cajun rub over the top of fish to evenly coat. Place filet in a small roasting pan or sheet pan skin side down. Bake for 10 minutes or until the internal temperature reaches 145, pull it out and serve. DO NOT OVER COOK IT! That would be tragic. Fish should be moist, tender, and flake apart easily. Serve this flavorful fish with a simple side dish like steamed broccoli with fresh  lemon squeezed on top (that's what I did! I took this photo and then chowed down!).

Seriously, invest in an instant read thermometer for your kitchen. You will, and should, use it all the time.  I never, EVER, go by the time a recipe says to cook a piece of meat (you know when some turkey packages say cook for 3 hours? No!) You can use that as a rough guideline but check the meat periodically for doneness using an instant read digital thermometer. You cook meat until you reach its recommended internal temperature and once it has reached that temp, you pull it out, and you let it rest. I promise you, you can cook well, you just need to build on a few essential skills.

Health tip: Atlantic Salmon is code for farmed salmon. Always look for wild caught Alaskan which is high in healing omega-3’s, healthy fats, high quality protein. Farmed Fish like Atlantic Salmon, Tilapia (Tilapia is always farmed, there is no such thing as wild Tilapia), and other farmed varieties are higher in inflammatory Omega 6’s and have less nutrients.  It may be cheaper but you really do get what you pay for.  Choose quality over quantity.  Here are some great articles if you want to know more details about the junk in farmed fish. I would rather not eat fish than eat farmed fish, for real.