Blackened Salmon with Cheddar Jalapeño Brown Rice

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My favorite easy protein is a salmon filet seared in a cast iron skillet. It’s super easy, takes only a few minutes, and goes with just about anything. I love it on a salad, or in this case with some cheesy brown rice.
You can season it with your choice of seasonings. Perhaps something homemade, or in this case a good Cajun seasoning blend that is spicy, robust, and perfect for this dish.
The key to getting the fish right is to let your pan get super hot before adding anything to it. Season the fish, and add the oil to a hot pan. When you add the fish, it will sizzle — don’t flip it until it releases easily!
For the rice, I used short grain brown rice cooked in an Instant Pot with onions and jalapeños, and then stirred some cheese at the end. Some crunchy tortilla strips and a dollop of sour cream round it out for a healthy, flavorful meal.

Blackened Salmon with Cheddar Jalapeño Brown Rice

Pan seared blackened salmon is served with a creamy, flavorful cheesy brown rice. Perfect for a busy weeknight when you need a healthy, nutritious dinner. 
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Prep Time 15 minutes
Cook Time 40 minutes
Servings 2
Calories 533 kcal


Cheddar Jalapeño Rice

  • 1 tablespoon olive or avocado oil
  • 1 onion diced
  • 1 jalapeno minced
  • 2 cloves garlic minced
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1 cup short grain brown rice
  • 1/2 cup diced tomatoes
  • 2 cups veggie broth or water
  • 1/2 cup shredded cheddar cheese

Blackened Salmon

  • 2 salmon filets
  • 1 tablespoon Cajun seasoning
  • 1 tablespoon olive or avocado oil

To serve

  • Tortilla strips
  • Chopped cilantro
  • Sour cream


  • Make the rice — set your Instant Pot to saute and add the oil. Add the onion and jalapeno and cook until softened.
  • Add the garlic and seasonings and stir and cook for one minute. Add the rice and stir and cook for 2 minutes, and add the tomatoes and broth.
  • Put the lid on, set the pot to pressure cook for 25 minutes. Release pressure and turn the setting to warm until you’re done cooking the fish.
  • When the rice is almost done, season the fish filets with the Cajun seasoning.
  • Heat a heavy skillet (preferably cast iron) to medium heat. Add the oil and the fish. Cook until well browned on both sides and done to your liking.
  • When the fish is done, open the Instant Pot and stir the cheese into the rice.
  • Divide between bowls, and top with the fish and desired toppings.


Calories: 533kcalCarbohydrates: 12gProtein: 43gFat: 35gSaturated Fat: 9gCholesterol: 123mgSodium: 271mgPotassium: 1151mgFiber: 3gSugar: 5gVitamin A: 2369IUVitamin C: 19mgCalcium: 278mgIron: 4mg
Nutrition information is only an estimate provided by an online nutrition calculator. View full nutrition disclousre.
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