Spicy Blackened Cajun Salmon Bowls With Chili Yogurt

Quick Recipe Version (TL;DR)

• Yield: 4 servings
• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes

Quick Ingredients

• 1 1/2 cups uncooked jasmine or long-grain rice
• 4 salmon fillets (about 6 oz / 170 g each), skin-on or skinless
• 3 tbsp Cajun seasoning, divided
• 1 tsp brown sugar
• 4 tbsp olive oil, divided
• 2 bell peppers, sliced
• 1 medium zucchini, sliced
• 1 medium red onion, sliced
• 1 cup corn kernels (fresh, frozen, or canned)
• 3/4 cup plain Greek yogurt
• 2–3 tbsp hot sauce (such as sriracha)
• 1 tbsp fresh lime juice + extra lime wedges
• 1 tsp honey or maple syrup
• 1 avocado, sliced (optional garnish)
• Salt and black pepper

Do This

• 1. Cook rice according to package directions; keep warm, fluffing with a fork.
• 2. Heat oven to 425°F (220°C). Toss peppers, zucchini, onion, and corn with 2 tbsp olive oil, 1 tbsp Cajun seasoning, salt, and pepper. Roast 18–20 minutes, stirring once.
• 3. In a bowl, whisk yogurt, hot sauce, lime juice, honey, a pinch of salt, and a splash of water until drizzleable.
• 4. Pat salmon dry. Rub with 2 tbsp olive oil, 2 tbsp Cajun seasoning, brown sugar, 1/2 tsp salt, and a little black pepper.
• 5. Heat a heavy skillet over medium-high. Sear salmon 3–4 minutes per side until blackened outside and just cooked through.
• 6. Assemble bowls: rice on the bottom, roasted veggies on top, salmon fillet over everything, then spoon over chili yogurt drizzle. Garnish with avocado and lime wedges.

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Why You’ll Love This Recipe

• Big, bold Cajun flavor with a gorgeous blackened crust on the salmon.
• Balanced bowl: protein, whole grains, and plenty of colorful roasted vegetables.
• Chili yogurt drizzle adds creamy heat without being heavy.
• Great for meal prep and easy to customize with whatever veggies you have.

Grocery List

• Produce: Bell peppers, zucchini, red onion, lime, avocado (optional), fresh cilantro (optional), green onions (optional), garlic (optional for rice), lemon (optional for serving)
• Dairy: Plain Greek yogurt (2% or whole milk)
• Pantry: Salmon fillets, jasmine or long-grain rice, corn kernels, olive oil, Cajun seasoning, smoked paprika (if making your own blend), brown sugar, hot sauce (such as sriracha), honey or maple syrup, salt, black pepper, cayenne pepper (optional for extra heat)

Full Ingredients

For the Rice Base

• 1 1/2 cups jasmine or long-grain white rice (or brown rice)
• 3 cups water or low-sodium chicken/vegetable broth
• 1/2 tsp fine sea salt
• 1 small garlic clove, minced (optional)

For the Roasted Vegetables

• 2 medium bell peppers, any color, cored and sliced into strips
• 1 medium zucchini, halved lengthwise and sliced into half-moons
• 1 medium red onion, sliced into 1/2-inch wedges
• 1 cup corn kernels (fresh, canned and drained, or frozen and thawed)
• 2 tbsp olive oil
• 1 tbsp Cajun seasoning
• 1/2 tsp fine sea salt
• 1/4 tsp freshly ground black pepper

For the Blackened Cajun Salmon

• 4 salmon fillets, about 6 oz (170 g) each, skin-on or skinless
• 2 tbsp olive oil
• 2 tbsp Cajun seasoning (store-bought or homemade)
• 1 tsp packed brown sugar (helps with caramelization and blackening)
• 1/2 tsp fine sea salt (reduce if your Cajun seasoning is very salty)
• 1/4 tsp freshly ground black pepper
• 1 tbsp butter (optional, for finishing in the pan)

Optional Homemade Cajun Seasoning (Makes Extra)

• 2 tbsp smoked paprika
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 2 tsp dried oregano
• 2 tsp dried thyme
• 2 tsp kosher salt
• 1 1/2 tsp freshly ground black pepper
• 1–2 tsp cayenne pepper, to taste

For the Chili Yogurt Drizzle

• 3/4 cup plain Greek yogurt (2% or whole milk)
• 2–3 tbsp hot sauce (such as sriracha or your favorite chili sauce), to taste
• 1 tbsp fresh lime juice
• 1 tsp honey or maple syrup
• 1–3 tbsp water, to thin as needed
• 1/4 tsp fine sea salt, or to taste

For Serving and Garnish (Optional but Recommended)

• 1 avocado, sliced or diced
• 2 green onions, thinly sliced
• 1/4 cup fresh cilantro, roughly chopped
• Lime wedges
• Lemon wedges (optional)

Step-by-Step Instructions

Step 1: Cook the Rice

Rinse the rice in a fine-mesh strainer under cold water for 30–60 seconds, until the water runs mostly clear. This removes excess starch and helps keep the grains fluffy. In a medium saucepan, combine the rinsed rice, water or broth, and salt. If using, stir in the minced garlic.

Bring to a boil over medium-high heat. Once boiling, reduce heat to low, cover tightly with a lid, and simmer for 12–15 minutes (white rice) or according to package directions (brown rice), until the liquid is absorbed and the rice is tender. Turn off the heat and let the rice sit, covered, for 5–10 minutes to steam. Fluff with a fork just before assembling the bowls and keep covered to stay warm.

Step 2: Prep and Season the Vegetables

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly oil it to prevent sticking. Add the sliced bell peppers, zucchini, red onion, and corn to the baking sheet. Drizzle with 2 tbsp olive oil, then sprinkle evenly with 1 tbsp Cajun seasoning, 1/2 tsp salt, and 1/4 tsp black pepper.

Use your hands or a spatula to toss everything on the tray until the vegetables are well coated and spread out in a single layer. Try not to overcrowd the pan; the more space between pieces, the better they will roast and caramelize instead of steam.

Step 3: Roast the Vegetables

Place the tray of vegetables in the preheated oven and roast for 18–20 minutes, stirring once halfway through. The vegetables are done when the edges are lightly charred in spots and everything is tender but not mushy. If you prefer more color and char, you can broil on high for an additional 1–2 minutes, watching closely so they do not burn.

When done, remove from the oven and set aside. Taste and adjust seasoning with a little extra salt or pepper if needed.

Step 4: Make the Chili Yogurt Drizzle

While the vegetables roast, prepare the sauce. In a small bowl, whisk together the Greek yogurt, hot sauce, lime juice, and honey until smooth. Add 1 tbsp of water at a time and whisk until the sauce is thin enough to drizzle but still creamy. You may need 1–3 tbsp total, depending on your yogurt.

Season with 1/4 tsp salt, then taste and adjust. Add more hot sauce for extra heat, more lime juice for tang, or a touch more honey if you want it slightly sweeter. Refrigerate until ready to use; it will thicken slightly as it chills.

Step 5: Season the Salmon

Pat the salmon fillets thoroughly dry on all sides with paper towels; this helps the spices stick and encourages a good sear. In a small bowl, combine the Cajun seasoning, brown sugar, salt, and black pepper. Rub the salmon with 2 tbsp olive oil, then sprinkle the spice mixture evenly over the top and sides of each fillet, pressing lightly so it adheres well.

If you have time, let the seasoned salmon rest at room temperature for 10–15 minutes while you finish the vegetables and sauce. This helps it cook more evenly.

Step 6: Sear and Blacken the Salmon

Heat a large heavy skillet (cast iron works best for a blackened crust) over medium-high heat. When the pan is hot, add the butter (if using) and swirl quickly, then immediately add the seasoned salmon fillets, skin-side down if they have skin. Do not overcrowd the pan; work in batches if needed.

Cook without moving the fillets for 3–4 minutes, until the underside develops a dark, almost blackened crust and releases easily from the pan. Carefully flip and cook for another 3–4 minutes, depending on thickness, until the salmon is just cooked through and flakes easily with a fork. The center should still be moist and slightly translucent. Remove to a plate and let rest for 2–3 minutes.

Step 7: Assemble the Cajun Salmon Bowls

To build each bowl, start with a generous scoop of warm rice as the base. Top with a big spoonful of roasted vegetables, then place one blackened salmon fillet on top or slightly to the side. Drizzle the chili yogurt sauce generously over the salmon and vegetables.

Finish with optional garnishes: avocado slices, chopped cilantro, and green onions. Add lime wedges on the side for squeezing over just before eating. Serve immediately while everything is warm and the salmon is still juicy.

Pro Tips

• Control the heat: Cajun seasoning brands vary in spice level. Start with less, taste, and add more or supplement with cayenne if you want a bigger kick.
• Pat the salmon very dry: Moisture is the enemy of a good blackened crust. Blot the fillets thoroughly before seasoning.
• Use a hot, heavy pan: Cast iron or another heavy skillet holds heat well and gives you that restaurant-style sear and smoky flavor.
• Do not overcook the salmon: Pull it off the heat as soon as it flakes easily. It will continue to cook slightly from residual heat.
• Meal prep friendly: Cook extra rice and veggies; they reheat well and make great lunches with leftover salmon or a fried egg on top.

Variations

• Low-carb version: Swap the rice for cauliflower rice or a bed of mixed greens. Keep the roasted veggies and salmon the same.
• Different protein: Use the same Cajun rub and method with chicken thighs, shrimp, or firm tofu for a twist on the bowl.
• Sheet pan shortcut: For easier cleanup, roast the seasoned salmon on the same pan as the vegetables during the last 10–12 minutes of roasting time instead of pan-searing.

Storage & Make-Ahead

Store leftover salmon, rice, roasted vegetables, and chili yogurt sauce in separate airtight containers in the refrigerator for up to 3 days. For best texture, reheat the rice and vegetables gently in the microwave or in a skillet with a splash of water or broth. Reheat salmon just until warmed through to avoid drying it out; you can also enjoy it cold in a salad-style bowl. The chili yogurt drizzle will keep for 3–4 days in the fridge and may thicken slightly; thin with a splash of water or lime juice before serving. This recipe works very well for meal prep: portion rice and veggies into containers, add salmon on top, and pack the sauce separately to drizzle just before eating.

Nutrition (per serving)

Approximate values for 1 bowl (with rice, vegetables, salmon, and sauce, excluding optional avocado): about 650 calories; 38 g protein; 40 g carbohydrates; 34 g fat; 4 g saturated fat; 4–5 g fiber; 4 g sugar; around 850 mg sodium (will vary based on Cajun seasoning and salt used). Using brown rice, adding avocado, or adjusting sauce amounts will change these numbers slightly.