Satisfy Your Fish Craving with O’Charley’s Blackened Salmon

Craving a delicious, healthy fish dish? Look no further than O’Charley’s blackened grilled Atlantic salmon. This popular menu item packs an impressive nutritional profile in just one 6 oz serving.

With 340 calories, 21g of fat, and 34g of protein, O’Charley’s blackened salmon provides a satisfying dose of lean protein and heart-healthy omega-3s. Let’s take a closer look at the nutrition facts and health benefits of this flavorful fish fillet.

Nutrition Facts: A Lean Protein Source

A 6 oz salmon fillet from O’Charley’s contains 340 calories This provides a significant chunk of your daily protein needs – 34g to be exact,

Protein is essential for building and repairing muscle tissue supporting immune function and keeping you feeling full and satisfied after a meal. The generous protein content in O’Charley’s grilled salmon makes it an excellent choice for athletes, growing teens, or anyone looking to maintain lean muscle mass.

In addition to protein, the salmon delivers 21g of fat, much of which comes from beneficial omega-3 fatty acids like EPA and DHA. While pretty high in fat, the type of fats found in salmon offer important health benefits (more on that next).

Finally, a 6 oz fillet contains just 3g net carbs. This makes it easy to fit into low-carb diets like keto. Overall, the impressive protein to carb ratio helps keep blood sugar stable – another reason why salmon makes such a nutritious, filling meal.

Health Benefits of Salmon

Beyond its stellar nutrition stats, eating salmon provides some major health perks. Here are a few of the top benefits this oily fish can offer:

• Heart health – Salmon is rich in omega-3 fatty acids that can reduce inflammation, lower triglycerides, and decrease risk of heart disease.
• Brain function – Omega-3s are essential for brain health and may boost mood and cognitive function.
• Vision – These healthy fats support eye development and protect visual acuity.
• Skin and hair – The omega-3s in salmon keep skin glowing and hair strong.
• Insulin response – Protein and healthy fats blunt blood sugar spikes compared to carby meals.
• Muscle building – Salmon provides high-quality protein to maintain and build metabolically active muscle mass.

Because of this stellar nutrient profile, the American Heart Association recommends adults eat at least two 3.5 oz servings of fatty fish like salmon each week. O’Charley’s 6 oz portion fits right in line with these dietary guidelines.

Flavor Profile of Blackened Salmon

Of course, we can’t talk about this O’Charley’s menu item without mentioning the delicious flavors.

True to its name, the salmon fillet is coated with bold Cajun spices and blackened to perfection. This cooking method caramelizes the outer layer while keeping the inside moist and flaky. The spicy coating includes typical Cajun seasonings like paprika, garlic powder, onion powder, cayenne pepper, thyme, and oregano.

The blackening spices add robust, tangy flavor that pairs perfectly with the rich and savory salmon. While spicy, it’s not overly hot, making this a salmon dish the whole family can enjoy. The texture also remains moist with the short blackening cook time.

Tips for Ordering

Want to give O’Charley’s blackened salmon a try? Here are some tips for ordering:

• Request a side salad or steamed veggies instead of fries to make it a lighter, healthier meal.
• Ask for a lemon wedge to squeeze over the salmon for a brightness that cuts through the rich flavors.
• Substitute cooked spinach or a baked potato to change up your side pairing.
• Order a 9 oz portion if you want more protein and omega-3s. Or stick to 6 oz to keep calories in check.
• Tell your server you’d prefer light blackening to make it less spicy.

While delicious on its own, the possibilities are endless for customizing your O’Charley’s salmon entree.

The Takeaway

When you’re craving a hearty, protein-packed meal full of healthy fats, look no further than O’Charley’s blackened grilled salmon. With its impressive nutrition stats, abundance of omega-3 fatty acids, and robust Cajun-inspired flavors, this 6 oz salmon fillet makes for a satisfying and nutritious meal.

Next time you’re dining at O’Charley’s, don’t miss the opportunity to order the fresh Atlantic salmon, blackened and grilled to flaky perfection. Your body and tastebuds will thank you!

A 6 oz serving of blackened salmon generally contains around 340 calories. This is based on data from O’Charley’s, according to Ketogenic.com and MyFoodDiary.