Salmon is a nutritious and delicious fish that is a popular choice for many meals. When preparing salmon, some people enjoy using a blackening seasoning which can add lots of flavor. However, the addition of a blackening seasoning may also impact the calorie content of the fish. For those watching their calorie intake or managing their weight, understanding the calorie count of blackened salmon is important.
What is Blackened Salmon?
Blackened salmon refers to salmon that has been coated in a spice blend called “blackening seasoning” before being cooked. Traditional blackening seasoning contains a mix of spices like paprika, garlic powder, onion powder, oregano, thyme, cayenne pepper, salt, and pepper. The salmon fillet is then cooked in a cast iron skillet over very high heat which allows the spices to form a crispy, flavorful crust on the outside of the fish.
This cooking method originated in Louisiana and provides a quick way to add lots of flavor to salmon fillets or steaks. The blackened seasoning provides a slightly spicy, robust flavor that pairs well with the rich and buttery salmon. While traditionally made with salmon, the blackening technique can also be used with other types of fish or protein.
Calories in Plain Salmon
Before determining how many extra calories blackening seasoning adds, it’s helpful to know the calorie content of plain salmon. Salmon is generally considered a low-calorie protein option.
According to the United States Department of Agriculture (USDA), a 6 oz cooked salmon fillet contains:
- Calories: 332
- Total fat: 18 g
- Saturated fat: 4 g
- Protein: 39 g
As you can see, even without any additions, 6 oz of plain salmon contains 332 calories. Salmon gets the majority of its calories from fat, with a 6 oz serving providing 18 grams of total fat. However, much of this fat is the healthy omega-3 fatty acids that provide many health benefits.
Calories in Different Salmon Types
There are slight differences in calories and fat when comparing different types of salmon:
| Salmon Type | Calories (6 oz) | Total Fat (g) |
|---|---|---|
| Chinook (king) | 356 | 23 |
| Sockeye (red) | 325 | 17 |
| Coho (silver) | 325 | 17 |
| Pink | 264 | 11 |
| Chum (keta) | 314 | 16 |
As you can see, calories and fat can vary by around 100 calories depending on the salmon variety. For example, fatty Chinook or king salmon has 356 calories per 6 oz fillet while leaner pink salmon has just 264. However, all types of salmon provide an excellent source of protein and healthy fats.
Does Blackening Seasoning Add Calories?
When it comes to blackened versus plain salmon, many people wonder if the blackening seasoning adds any extra calories. The answer is that the amount of blackening seasoning used is generally insignificant when it comes to calories and macronutrients.
According to the USDA, a typical blackening seasoning blend containing paprika, herbs, spices, and salt has about 10 calories per teaspoon. Even if you used a generous 2 teaspoons to coat a 6 oz salmon fillet, this would only add about 20 calories.
So the blackening seasoning does slightly increase the calorie count but not by a significant amount. The small amount of added fat and carbohydrates from the seasoning are negligible, so the macros remain very similar.
Comparison of Plain Salmon vs. Blackened Salmon
| Salmon Type | Calories (6 oz) | Total Fat (g) | Protein (g) |
|---|---|---|---|
| Plain salmon | 332 | 18 | 39 |
| Blackened salmon | 352 | 18 | 39 |
As you can see, the blackening seasoning only adds about 20 calories and barely impacts the other nutrients. So the biggest difference is the added flavor, not calories!
Calories of Blackened Salmon at Restaurants
If you order blackened salmon at a restaurant, the calorie count may be higher than salmon you would make at home. Some restaurants use their own unique blackening seasoning blends which may be higher in fat, salt or sugar.
Additionally, restaurants typically use higher fat cooking methods like frying in oil compared to baking, grilling or broiling at home. Any breading, batter or sauce added will also increase the calorie count significantly.
To determine the calories of blackened salmon when dining out, your best bet is to check the restaurant’s nutrition information online or ask your server. Here are the nutrition facts for blackened salmon entrees from some popular chain restaurants:
| Restaurant | Serving Size | Calories | Total Fat (g) |
|---|---|---|---|
| Red Lobster | 7 oz | 440 | 24 |
| Longhorn Steakhouse | 10 oz | 790 | 59 |
| Outback Steakhouse | 8 oz | 530 | 36 |
| California Pizza Kitchen | 5 oz | 390 | 22 |
As you can see, restaurant blackened salmon ranges from about 400-800 calories for an average serving. Ordering it without any creamy sauces or fried coatings can help lower the calorie count.
Tips for Lightening Up Blackened Salmon
If you’re looking for ways to lighten up this flavorful fish dish, here are some tips:
Use Minimal Oil
When cooking at home, use a nonstick pan and minimal amounts of oil or cooking spray. This prevents excess calories from frying.
Broil or Bake
In place of pan frying, try broiling or baking blackened salmon. Use a slotted broil pan or baking sheet lined with parchment paper to allow fat to drain away.
Boost Flavor Without Fat
Skip high-fat sauce toppings and instead serve salmon with fresh salsa, chimichurri or chopped herbs to keep the flavor.
Spice It Up
Use hot pepper flavors like cayenne, chipotle and chili powder in your blackening rub to add lots of flavor without adding calories.
Watch Portions
Stick to a reasonable 6 oz portion to keep calories in check.
Fill Up on Veggies
Pair salmon with non-starchy veggies like broccoli, asparagus, greens and other low-calorie sides.
Health Benefits of Salmon
While you do need to mind calories for weight management, salmon provides many important nutrients.
Some of the top health benefits of salmon include:
- High in Protein – Salmon contains 39 grams of protein per 6 oz serving to help build muscle, repair tissues and keep you full.
- Rich in Omega-3s – It provides high amounts of anti-inflammatory omega-3 fatty acids EPA and DHA.
- Good Source of Potassium – Salmon provides over 500mg potassium per serving for blood pressure control.
- High in B12 – A serving contains about 80% of your daily needs for energy-promoting B12.
- Source of Selenium – Salmon is high in antioxidant selenium to support immune function.
So while it’s smart to keep an eye on portions, salmon is nutritionally well worth including in your diet.
Conclusion
How many calories in 6 oz of blackened salmon? A 6 oz serving of plain salmon contains around 332 calories, while blackened salmon prepared at home with seasoning has only about 20 additional calories totalling 352. Ordering blackened salmon at restaurants may be higher in calories depending on preparation methods and portion size. But when prepared properly, blackened salmon makes for a flavorful, relatively low-calorie meal that provides high quality protein, healthy fats and essential nutrients.