🐟 High-Protein, Low-Carb Blackened Salmon Stuffed with Spinach & Parmesan
This bold, flavorful dish combines smoky blackened salmon with a creamy spinach-Parmesan filling. It’s rich in protein, naturally low in carbs, and packed with Mediterranean-style ingredients. Perfect for a healthy dinner that feels restaurant-quality but is easy to make at home.
🌿 Ingredients (Serves 4)
For the Salmon
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4 salmon fillets (about 170 g / 6 oz each)
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2 tablespoons olive oil
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1 teaspoon smoked paprika
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1 teaspoon garlic powder
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½ teaspoon onion powder
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½ teaspoon dried oregano
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½ teaspoon cayenne pepper (optional)
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Salt and black pepper to taste
For the Spinach Filling
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2 cups fresh spinach, chopped
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½ cup grated Parmesan cheese
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⅓ cup cream cheese, softened
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2 cloves garlic, minced
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1 tablespoon olive oil
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Salt and pepper to taste
🔥 Instructions
1️⃣ Prepare the Filling
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add garlic and cook for about 30 seconds until fragrant.
Stir in chopped spinach and cook until wilted.
Remove from heat and mix with cream cheese and Parmesan until smooth. Season with salt and pepper.
2️⃣ Prepare the Salmon
Pat salmon fillets dry with paper towels.
Using a sharp knife, cut a pocket into the side of each fillet (be careful not to cut through).
3️⃣ Stuff the Salmon
Fill each salmon pocket with the spinach-Parmesan mixture.
4️⃣ Season
Combine paprika, garlic powder, onion powder, oregano, cayenne, salt, and pepper.
Rub olive oil over the salmon and coat with the seasoning mixture.
5️⃣ Cook
Heat a skillet over medium-high heat.
Sear salmon 3–4 minutes per side until the outside is blackened and the fish flakes easily.
Optional: finish in the oven at 190°C (375°F) for 5–7 minutes if fillets are thick.
🥗 Serving Ideas
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Roasted asparagus or broccoli
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Mediterranean cucumber tomato salad
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Cauliflower rice
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Lemon garlic green beans
🧮 Approximate Nutrition (Per Serving)
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Calories: ~420
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Protein: 38–42 g
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Carbs: 3–4 g
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Fat: 28–30 g
❓ Q & A
Q: Can I bake instead of pan-sear?
Yes. Bake stuffed salmon at 200°C (400°F) for 15–18 minutes.
Q: Can I substitute the cheese?
Yes. Feta or ricotta also work well with spinach.
Q: How do I know the salmon is done?
It should flake easily with a fork and reach 63°C (145°F) internally.
Q: Can I meal prep this?
Yes. Cooked salmon keeps well in the refrigerator for up to 3 days.
