Chili Rubbed and oh Sooooo Good

School is back in session for most everyone and that means busy weeks, busy weekends and practically no time to cook.  It is crazy I don’t even have any little people and my days and nights are busier than ever.  How does that happen?  Maybe I am just amping up for the Holiday season.

Well whatever the reason….I am here to help you.  This fish is a perfect recipe for the busiest of nights.


First lets rub it down…

Now I love salmon on it’s own but when you rub it with a little goodness then it becomes even better.  For this salmon I wanted to give it a little extra something.  I mixed together some chili powder with salt, pepper and garlic powder and rubbed it all over the salmon.  This combo is pretty simple but it gives this fish ton of extra flavor, while still letting the salmon shine through.


Now I know some of you might be worried that this dish would not work for everyone, but don’t worry the chili powder does not add very much heat.  It really adds a but of smokiness and depth to the fish…but if you want to add in some heat feel free to add some cayenne pepper.

Roast away…

OK so I promised to help you with a quick dinner for those busy nights and I plant do just that.  You can have this fish ready in 20 minutes (or less), and in my book that is pretty fast.

I chose to roast the salmon but if you wanted to grill it you could.  I love grilled fish but on a busy night it is nice to just throw it in the oven while you fix a quick side.

If you do grill it make sure to watch the temperature as it can dry the fish out really quick.

And the recipe is

4 servings

Chili Rubbed Salmon

Roasted salmon with a chili rub, giving each bite a little kick without being too much of a me this is a salmon everyone will LOVE

10 minPrep Time

12 minCook Time

25 minTotal Time

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16 ounces, boneless salmon, filet skinned cut in 4 oz portions
2 tablespoons chili powder
2 teaspoons salt
2 teaspoons black pepper
2 teaspoons garlic powder
2 teaspoons olive oil spray
4 teaspoons butter
1 tablespoon parsley, chopped


Preheat oven to 425 degrees
Line a ribbed baking sheet with parchment paper
Lay salmon filets on parchment paper
In a small bowl combine chili powder, salt, pepper & garlic powder
Spray filets, on both sides, with olive oil spray (or rub with olive oil)
Sprinkle seasoning over salmon, on both sides
Place into oven and roast for 12-15 minutes, or until salmon is cooked through
Remove from oven and place 1 teaspoon of butter on top of each filet
Sprinkle with chopped parsley
Serve & ENJOY!


Each serving is 7 WW Smart Points

Nutritional Info

Calories 263 - Calories from Fat 144 - Total Fat 16 g - Saturated Fat 4.1 g - Monounsaturated Fat 8.1 g - Polyunsaturated Fat 2.8 g - Trans Fat 0 g - Cholesterol 80 g - Sodium 1282 mg - Potassium 550 mg - Total Carbohydrate 3 g - Dietary Fiber 1 g - Sugars 0 g - Protein 25 g

Vitamin A 31 % - Vitamin C 7 % - Calcium 3 % - Iron 6 %

Now is salmon is not your favorite you could use tilapia or flounder, or even catfish…whatever you prefer.


Remember to let your day sparkle – MJ

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