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Baked Cajun Salmon with Creamy Avocado Lime Sauce

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Yield: 2 servings
Prep Time: 15 minutes
Cook Time: 12-15 minutes
Total Time: 30 minutes

Recipe Intensity: Easy. This recipe requires basic knife skills for the sauce and simple seasoning techniques. It’s a great recipe for beginners.

Ingredients

For the Cajun Salmon:

  • 2 (6-ounce) salmon fillets, skin-on or skinless

  • 1 tablespoon olive oil

  • 1 ½ tablespoons homemade or store-bought Cajun seasoning

  • ½ teaspoon garlic powder

  • Salt, to taste (check if your Cajun blend contains salt)

  • 1 lemon, sliced into thin rounds

For the Creamy Avocado Lime Sauce:

  • 1 large ripe avocado, pitted and scooped

  • ¼ cup plain Greek yogurt (or sour cream)

  • 2 tablespoons fresh lime juice (about 1 lime)

  • ¼ cup fresh cilantro, packed

  • 1 small garlic clove, minced

  • 2-3 tablespoons water, to thin

  • Salt and freshly ground black pepper, to taste

For Serving (Optional):

  • Cooked quinoa, rice, or cauliflower rice

  • Steamed asparagus or green beans

  • Extra lime wedges and cilantro for garnish

Instructions

1. Prepare the Oven and Salmon:

Preheat your oven to 400°F (200°C). Line a small baking sheet with parchment paper for easy cleanup. Pat the salmon fillets completely dry with paper towels—this is the key to a good sear and not steaming the fish.

2. Season the Salmon:

Place the dried salmon fillets on the prepared baking sheet. Drizzle with olive oil and rub it over the entire surface of each fillet. In a small bowl, mix the Cajun seasoning and garlic powder. Sprinkle the seasoning blend generously and evenly over the top and sides of the salmon fillets. Place the lemon slices on the baking sheet around the salmon.

3. Bake the Salmon:

Transfer the baking sheet to the preheated oven. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of your fillets. For medium, aim for 12 minutes; for well-done, 15 minutes. You do not need to flip the salmon.

4. Make the Avocado Lime Sauce:

While the salmon is baking, combine the sauce ingredients in a blender or food processor. Add the avocado, Greek yogurt, lime juice, cilantro, and minced garlic. Blend until smooth. If the sauce is too thick, add water one tablespoon at a time until it reaches a creamy, drizzle-able consistency. Season with salt and pepper to taste.

5. Serve Immediately:

Once the salmon is done, remove it from the oven. Serve the fillets immediately over a bed of quinoa or rice, topped with a generous drizzle of the creamy avocado sauce. Garnish with the baked lemon slices (squeeze them over the salmon!), extra cilantro, and a fresh lime wedge.

Notes & Tips

  • Spice Level: Adjust the heat of your dish by choosing a mild or hot Cajun seasoning blend. You can also make your own by combining paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, and black pepper.

  • Avocado Sauce Storage: This sauce is best served fresh as avocados can oxidize and turn brown. If you have leftovers, press plastic wrap directly onto the surface of the sauce to limit air exposure and store it in the refrigerator for up to 24 hours. It may darken slightly but will still be safe to eat.

  • Don’t Overcook the Salmon: Salmon is best when it’s still moist and flaky in the center. It will continue to cook for a minute or two after being removed from the oven, so factor that in.

  • Meal Prep Friendly: You can mix the dry seasoning for the salmon and make the avocado sauce (store as directed above) up to a day in advance. When ready to eat, simply bake the seasoned salmon for a quick, healthy dinner.

Nutrition Information

Please note that this is an estimated nutritional calculation based on the listed ingredients and does not include optional sides.

Serving Size: 1 salmon fillet with ½ of the avocado sauce
Calories: 485
Total Fat: 32g

  • Saturated Fat: 5g
    Cholesterol: 95mg
    Sodium: 450mg (varies greatly with Cajun seasoning used)
    Total Carbohydrates: 12g

  • Dietary Fiber: 7g

  • Sugars: 2g
    Protein: 38g

The nutritional highlights of this dish include:

  • High-Quality Protein: Salmon is an excellent source of complete protein, essential for muscle repair and satiety.

  • Heart-Healthy Fats: Rich in omega-3 fatty acids from the salmon and monounsaturated fats from the avocado, which support heart and brain health.

  • High in Fiber: The avocado sauce contributes a significant amount of dietary fiber, which aids in digestion.

  • Packed with Micronutrients: This meal provides a powerful dose of Vitamin D, B Vitamins, Potassium, and antioxidants from the herbs and spices.

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