Cajun Parmesan Salmon

Cold-water, fatty fish such as salmon are the highest in omega-3 fatty acids, which enhance the function of certain immune cells. Look for wild, rather than farm-raised fish for higher omega-3 content. Fish is also a rare source of vitamin D. So you can enjoy this crispy, well-seasoned salmon in good health!



Prep Time:

30 minutes

Cook Time:

10 minutes


  • 1 tablespoon extra-virgin olive oil
  • 4 (4-oz.) fillets salmon
  • 2 teaspoons Cajun seasoning, divided (store-bought, or make your own!)
  • Freshly ground black pepper
  • 2 tablespoons butter
  • 3 cloves garlic, minced
  • ⅓ cup low-sodium chicken or vegetable broth
  • Juice of 1 lemon
  • 1 tablespoon honey
  • 1 tablespoon freshly chopped parsley, plus more for garnish
  • 2 tablespoon freshly grated Parmesan
  • Lemon slices, for serving


  • Sear Filets: Run the fish filets under water and pat dry with a paper towel and sprinkle flesh with 1 teaspoon Cajun seasoning and pepper. Add oil to a large skillet on heat medium-high heat until shimmering. Tilt to coat the pan, then gently lay filets in the oil, skin-side up. Cook about 6 minutes, checking the underside until the flesh is golden brown. Flip and sear the skin side for two minutes, before transferring to a plate.

    Create Sauce: In the still-hot skillet, add butter and garlic. Allow the butter to bubble, then add broth, lemon juice, honey, the remaining Cajun seasoning, parsley and Parmesan. Stir over heat until mixture begins to simmer.

    Reduce heat to medium and gently lay salmon into the sauce, skin-side down. Continue simmer until the sauce volume has reduced by half and salmon has cooked through, another 3–4 minutes.

    To Serve: Spoon sauce onto plates, place salmon filets on center, and lay lemon slices on top. Sprinkle with parsley.


Total fat: 19g Saturated fat: 5g Cholesterol: 84mg Sodium: 709mg Potassium: 62mg Total Carbohydrates: 7g Dietary fiber: 0g Sugars: 4g Protein: 30g

Recipe adapted from delish.