This supremely simple Cajun Salmon with Avocado Orange Salad is a delicious, nutritious salad inspired by the Big Easy!!!
This supremely simple cajun salmon with avocado orange salad is a delicious, nutritious salad inspired by The Big Easy!!!
This 30-minute Cajun Salmon with an Avocado Orange Salad is a perfect packed meal perfect for a busy weeknight. I'm always on the lookout for new ways to add fish to my diet.
Fish is a great source of lean protein, omega-3 fatty acids, and vitamin D. Omega-3s have been linked to a lower risk of heart disease, while vitamin D is essential for strong bones and a healthy immune system. With so many health benefits, it's no wonder that fish is often referred to as a superfood. Now, give this recipe a try and see why it's one of my absolute favorites!
- Chef's note
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- How to make Cajun Salmon with Avocado Orange Salad: step-by-step guide
- How to make it healthier
- Time-saving tips
- What can I prepare ahead of time
- Serving size suggestions
- Nutritional facts
- Leftover storage
- Leftover reheating methods and best practices
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
Now, listen up, folks! The secret to nailing this recipe is not to overcook the salmon. Overcooking is like the cardinal sin of salmon preparation. If you do, you'll end up with a dry, tasteless fish that no amount of sauce or seasoning can save.
So, pay close attention to your pan and remove the salmon as soon as it starts to flake easily with a fork. With this simple tip, you'll enjoy juicy and flavorful Cajun salmon every time.
Cooking tools required
How to make Cajun Salmon with Avocado Orange Salad: step-by-step guide
- In a mixing bowl, whisk together the cajun seasoning, olive oil, salt, and pepper.
- Rub the seasoning mixture over the salmon fillets.
- Heat the cast-iron skillet or frying pan over medium-high heat.
- Once hot, add salmon fillets skin side down and cook for 4-5 minutes.
- Flip the salmon and cook for another 2-3 minutes or until the salmon is cooked through but still moist.
- In a separate mixing bowl, combine the sliced avocado, orange segments, and chopped cilantro.
- Serve the cooked salmon on a bed of mixed greens and top with the avocado-orange salad.
Cooking Process / Options
- Heat the oil in a cast-iron skillet over medium-high heat. Season the salmon with the cajun spice and place it in the skillet skin side down. Sear for 5 minutes, flip, and cook for another 5 minutes. Remove and set aside.
- Place the Frisée on a serving platter and top with the segmented orange, diced avocado, serrano, cilantro, queso fresco, and pepitas.
- Drizzle the salad with olive oil and lime juice, and season with salt and pepper.
- Top the salad with the crispy-skinned salmon and serve.
How to make it healthier
To make this recipe even healthier, you can make a few ingredient substitutions and adjustments. First, you can reduce the amount of avocado oil used or substitute it with a healthier oil such as extra-virgin olive oil or coconut oil.
Instead of queso fresco, you can use a lower-fat cheese option such as feta or goat cheese.
Lastly, choosing wild-caught salmon over farmed salmon can provide more nutrients and fewer toxins. Give these adjustments a try and see how delicious and nutritious this recipe can be!
To save time, you can prepare the cajun seasoning in advance and store it in an airtight container until ready to use. Cajun seasoning can be stored in an airtight container in the refrigerator for up to six months.
This means you can make a large batch ahead of time and have it on hand for future recipes, saving you even more time in the long run. Just check the expiration dates on the spices you use to make the seasoning and adjust the storage time accordingly.
What can I prepare ahead of time
To save time and make meal prep easier, you can prepare several components of this recipe in advance.
- Mix together the Cajun seasoning and whisk up the salad dressing beforehand, then store them in the fridge until you're ready to use them.
- Chop up the vegetables and store them in the fridge so they're ready to go when you're ready to assemble the salad.
- You can even cook the salmon fillets ahead of time and reheat them in the skillet or oven right before serving. These time-saving tips will make it a breeze to whip up a delicious and healthy meal without any hassle.
Serving size suggestions
This recipe makes 4 servings. You can serve the salmon fillets with cauliflower rice or roasted vegetables for a complete meal.
Here are the approximate nutritional values per serving:
- Calories: 388
- Fat: 23g
- Protein: 31g
- Carbohydrates: 15g
- Fiber: 6g
- Net Carbs: 9g
You can store any leftover salmon fillets in the fridge in an airtight container for up to three days.
Leftover reheating methods and best practices
Reviving leftover salmon fillets is easy. Place them in a skillet or the oven and cook for 5-10 minutes until heated through. If you prefer a cold meal, you can also enjoy leftover salmon on top of a salad for a quick and easy lunch or dinner option.
Recipe wrap-up and conclusion
This Cajun Salmon Salad recipe is not only delicious but it's also packed with nutrients that will fuel your body. Plus, with easy preparation steps, it's a perfect dinner option for those busy weeknights.
Cooking healthy meals can be a joy, and this recipe is no exception. The combination of the spicy Cajun seasoning and tangy avocado-orange salad is a real crowd-pleaser, and it's sure to impress your dinner guests. So why not give it a try and see how fun and easy cooking can be? Your taste buds and your body will thank you!
Common questions readers always ask about this recipe
Are oranges keto?
No food is "keto" or not "keto". Ketosis is a metabolic state in which your body starts burning ketones for fuel instead of glycogen. This is typically achieved by limiting your carb intake to between 5-10% of your daily calories. That’s it. Really.
Obviously, there are more desirable carb sources (berries + vegetables) versus other ones (french fries for example) but as long as your carb intake is within your percentage you are fine. The stress of worrying about the onion in your stir fry or the sugar in your favorite bacon (even when the nutritional info says 0g) is doing you way more harm than an additional carb or two.
The whole deal here is to eat nutritionally dense food that fuels your body to live your most epic life possible.
So yes, oranges CAN be included in your keto diet if you wish. This recipe uses only 1 small orange for 2 servings and the recipe comes out to 10.9 g net carbs (21.5g total carbs) per serving. If that doesn't fit your macros, feel free to use less or cut it out entirely.
Can you use another fish?
Why not? You could swap out the salmon fillets and use halibut (yum!), cod, or even tilapia instead. Shrimp would also be great.
Can you swap chicken for salmon in this keto salad?
Yes, if you're not a seafood lover feel free to swap out the salmon for chicken breast or thighs.
Use the same amount and the same cajun seasoning. If Cajun seasoning is too spicy for your delicate taste buds, try it with just salt and pepper.
Could I bake the salmon?
- Sure, start by preheating your oven to 400°F. Then line a baking sheet with either parchment paper or aluminum foil.
- Place the salmon skin-side down and brush with oil (I typically use avocado, but olive oil is fine too).
- Season with cajun spices and cook the salmon for 20-30 minutes, until it can be easily flaked using a fork.
What is in Cajun Seasoning?
Typically cajun seasoning is a blend of garlic powder, onion powder, paprika, cayenne pepper, dried thyme, black pepper, and salt. You can make it at home or grab a jar on your next grocery shopping trip.
Can you eat the salmon skin?
Yes, you can definitely eat the salmon skin you'll just want to make sure that the skin is crispy.
To make the salmon skin crispy you'll want to put the salmon in a hot cast-iron skillet skin side down and NOT TOUCH IT until it easily releases from the pan, this typically takes about 5 minutes over medium-high heat.
Is Salmon Skin Healthy?
This, like so many other things these days, is the subject of much debate on the internet. However, we can say my flag is firmly planted in the "eat the skin" camp.
Salmon skin contains more of the same essential fatty acids as the rest of the fish and since salmon thrive in extra cold aquatic environments their skin has a very high concentration of omega 3's to keep them warm.
Those same fatty acids that keep the salmon warm have been shown to protect the heart, brain, and skin in us humans. The most important thing to keep in mind is how the salmon was raised and where it is from.
Always opt for a sustainable wild-caught option if you plan on eating the skin. If the salmon was raised in a heavily polluted area, those same toxins could make their way to your dinner plate #yuck.
Check out this link from Medical News Today to read more about Salmon Skin and its benefits.
Frequently asked questions
Cajun Salmon with Avocado Orange Salad
- 2 tablespoons avocado oil
- 8 ounces salmon fillet
- 1.5 tablespoons cajun spice
- 1 head frise or butter lettuce
- 1 small orange segmented
- 1 avocado
- 1 jalapeno or serrano
- 2 tablespoons cilantro
- 2 ounces queso fresco
- Juice of 1 lime
- 2 tablespoons pepitas
- 2 tablespoons olive oil
- Heat the oil in a cast-iron skillet over medium-high heat. Season the salmon with the cajun spice and place it in the skillet skin side down. Sear for 5 minutes, flip and continue to cook another 5 minutes. Remove and set aside.
- Place the frisse on a serving platter and top with the segmented orange, diced avocado, serrano, cilantro, queso fresco, and pepitas.
- Drizzle the salad with the olive oil, lime juice, and season with salt and pepper.
- Top the salad with the crispy-skinned salmon and serve.
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