Cajun Spice Mix Calls For No Salt

recipe finder

April 29, 2009|By Julie Rothman | Julie Rothman,Special to The Baltimore Sun

Lynn Stiegler of Ellicott City wrote in search of a spice recipe for blackening steak, chicken and other foods. She said that she and her husband are on a salt-free diet and the spice mixes she has seen sold commercially all contain salt.

While I did not receive any recipes directly from readers, an Internet search turned up a recipe submitted by Doug Bennett to Bennett says, "Eight ingredients and you've made your own salt-free Cajun seasoning mix at home." I mixed up his blend and rubbed it on a steak, which I let sit for about 20 minutes before cooking it in a very hot cast-iron skillet on high heat. This seasoning is so tasty that whether you are on a salt-free diet or not, you'll find many ways to enjoy it.

* Dorothy Bristol of Santa Rosa, Calif., would like to find a recipe from her childhood for a casserole her mother made with clams (probably canned), chopped tomatoes and soda-cracker crumbs.

If you are looking for a hard-to-find recipe or can answer a request, write to Julie Rothman, Recipe Finder, The Baltimore Sun, 501 N. Calvert St., Baltimore 21278, or e-mail If you send more than one recipe, put each on a separate piece of paper or attachment with your name, address and daytime phone number. Names and addresses must accompany recipes to be published.

Letters may be edited for clarity.

The nutritional analyses accompanying recipes in today's You section were calculated by registered dietitian Jodie Shield, except where noted.

blackening seasoning mix

(makes 1/4 cup)

1 1/2 tablespoons paprika

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon ground dried thyme

1 teaspoon ground black pepper

1 teaspoon cayenne pepper

1 teaspoon dried basil

1 teaspoon dried oregano

Combine all the spices in a bowl and mix until evenly blended. Store in an airtight container in a cool, dry place.


Per teaspoon: 9 calories, 0 grams protein, 0 grams fat, 0 grams saturated fat, 2 grams carbohydrate, 1 gram fiber, 0 milligrams cholesterol, 1 milligram sodium

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