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Cast Iron Blackened Salmon

I am always on the hunt for quick lunch recipes that are low carb and take under 15 minutes to prepare. That’s one reason I love this Blackened Salmon!

When the kids are eating PB&J rice cakes or gluten free pasta for lunch, this is a tasty dish I can whip up in a hurry and I don’t feel like I’m breaking the carb bank!

I talk about being a reformed picky eater a lot. There were so many foods that were just completely off limits for me but weekly, I began to challenge myself to try something new or something I previously thought I didn’t like. Salmon was at the top of that long list of food. I lost 125 pounds avoiding fish all together but as I move forward in my health journey, I continue to expand my horizons.

I’m passionate, not just about getting by, but doing better than I did before. Little by little I’ve taught myself how to enjoy salmon. It’s jam packed full of omega 3’s and potassium, it’s also incredible protein source. I kept making it, kept trying it, kept cooking it in many different ways until I found a few that I really enjoyed. I find that there are very few things that I truly dislike now. It’s usually in my head.

It’s my desire to lead my children by my example. This is not just a food that’s great for weight loss but it’s great for those who suffer from an auto immune related disease. Because my daughter has juvenile rheumatoid arthritis, I like to pack our diets full of any type of food that might help her body. When I consume these things in front of my children, it makes them more likely to try them as well.

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Blackened is my absolute favorite way to eat salmon! I hope that if you’re a picky eater, this recipe will help you enjoy something you didn’t before!

If you make this delicious recipe, be sure to share a picture of it on Instagram with the hashtag #InstantLoss. I love seeing your kitchen creations! 

5 from 1 vote

Blackened Salmon

Print Recipe


  • 1/2 tablespoon ghee or grass-fed butter
  • 3-4 oz wild caught salmon
  • chili lime seasoning or cayenne pepper garlic powder, and sea salt


  • Preheat a cast iron pan on the stove over high heat, when the pan is hot add ghee. Season salmon liberally with chili lime seasoning, place skin side down on the pan and let cook until blackened, about 3-5 minutes. Flip and cook the other side, about 2 minutes. You’ll know the fish is done when it’s just a little pink and flakes easily with a fork.
Servings: 1
Author: Brittany Williams www.instantloss.com


  1. Don’t you have to have water in the IP to be able to steam anything? I don’t want to burn up my IP… lol! Food looks great Brittany!😊

    1. I was wondering about the water too – I’m hoping to make this for my husband who hates salmon . . . except when his brother made it on the grill. Hoping!

    2. It’s steaming with the butter and just sauté’ing itself. That’s why I said it won’t come to pressure. 🙂 You can add water and steam them in a basket if you’d like though.

      1. Ah…so we aren’t waiting on the IP timer? Just stopping the IP after 3 minutes on the Steam function with the lid on? Ok…that explains the directions.

  2. Brittany, where have you been finding wild caught salmon? Everywhere I look, even Costco has only farm raised.

  3. If I have frozen salmon, should I defrost it before attempting to blacken it? Also, have you tried doing the salmon in the air fryer yet?

  4. 5 stars
    Made the salmon tonight for the first time. It is among the tastiest pieces of salmon that I have ever had, including those in restaurants. We will be making this regularly, thank you Brittany!

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