Quick Baked Cajun Salmon Recipe with Easy Creamy Avocado Lime Sauce

Name: Quick Baked Cajun Salmon Recipe with Easy Creamy Avocado Lime Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 4 salmon fillets (about 6 ounces/170g each), fresh or thawed frozen, skin-on or skinless; 2 tablespoons Cajun seasoning (store-bought or homemade with paprika, cayenne, garlic powder, onion powder, thyme, oregano); 2 tablespoons olive oil; Salt and pepper to taste; 1 large ripe avocado, peeled and pitted; 2 tablespoons fresh lime juice; 1/4 cup (60ml) Greek yogurt (or sour cream as a substitute); 1 small garlic clove, minced; A handful of fresh cilantro (optional); 2-3 tablespoons water; Salt and pepper to taste (for sauce)

Posted on February 6, 2026

Grace Allen

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There was this one weeknight where I was staring at a sad, lonely salmon fillet in my fridge, and honestly, I had zero energy to craft a complicated dinner. That’s when I threw on some Cajun seasoning, popped it in the oven, and whipped up a quick avocado lime sauce while it baked. The whole thing came together in under 30 minutes, and it tasted way more gourmet than I expected.

Since then, this quick baked Cajun salmon with creamy avocado lime sauce has become my secret weapon for nights when I want something flavorful but don’t want to spend forever in the kitchen. It’s got that spicy kick from the Cajun rub and a cool, tangy sauce that balances it out perfectly. Plus, it’s packed with good fats and protein, which keeps me full and happy.

I’ve made this recipe countless times, tweaking the sauce for creaminess and zesty brightness, and I’m excited to share it with you—because you deserve a dinner that feels fancy but is honestly so simple.

Why You’ll Love This Recipe

Okay, I need to be honest—this quick baked Cajun salmon recipe with creamy avocado lime sauce has completely spoiled regular salmon dinners for me. Here’s why it keeps making an appearance on my table:

🔥 Ready in under 30 minutes: From seasoning the salmon to drizzling that luscious avocado lime sauce, you’ll have dinner on the table fast—even on your busiest nights.
🌶 Bold, smoky Cajun flavor: The seasoning blends smoky paprika, garlic, and cayenne for just the right kick. It makes this salmon anything but boring.
🥑 Creamy avocado lime sauce: This sauce is the real MVP. It’s tangy, creamy, and fresh, without being heavy. Plus, it’s made in the blender in minutes.
💪 Protein-packed and nutritious: Salmon is a powerhouse of omega-3s and protein, and the avocado adds healthy fats. It’s a meal that leaves you satisfied and energized.
🍽 Versatile for any meal: Make it for dinner, meal prep lunches, or even a fancy weekend brunch.

Trust me, this recipe is the kind of dinner that makes you feel like you’ve got your life together. It’s simple, flavorful, and just the right balance of indulgent and healthy. I hope you love it as much as I do!

What Ingredients You’ll Need

Here’s what I love about this ingredient list: it’s short, straightforward, and you probably have most of these in your pantry and fridge already. I’ve broken down the ingredients by what they do in the recipe because knowing the why helps you nail the flavors.

Salmon fillets (4 pieces, about 6 ounces/170g each) — Fresh or thawed frozen works. I usually go skin-on for extra crispiness, but skinless is fine too.
Cajun seasoning (2 tablespoons) — I use a store-bought blend with paprika, cayenne, garlic powder, onion powder, thyme, and oregano. If you want, you can make your own (I have a recipe for that too!).
Olive oil (2 tablespoons) — Helps the seasoning stick and keeps the salmon moist.
Salt & pepper — To taste. I prefer kosher salt for better control.

Now, the star of the sauce:

Ripe avocado (1 large) — Make sure it’s soft but not mushy. The creamy base of the sauce.
Fresh lime juice (2 tablespoons) — Adds bright acidity to balance the richness.
Greek yogurt (¼ cup/60ml) — For creaminess without heaviness. You can swap this for sour cream if you prefer.
Garlic clove (1 small, minced) — Because garlic makes everything better.
Fresh cilantro (a handful) — Adds fresh herbaceous notes, but optional if you’re not a fan.
Water (2-3 tablespoons) — To thin the sauce to your desired consistency.
Salt & pepper — Again, to taste.

Pro tip: I always keep limes on hand because they brighten up so many dishes, and avocados are my go-to for quick sauces and dressings. If you’re missing Greek yogurt, plain yogurt works too, just drain some of the liquid first.

Equipment Needed

You don’t need a fancy kitchen to make this—I’ve made it with the most basic setup, and it still turned out amazing.

Baking sheet or oven-safe dish — I use a rimmed baking sheet lined with parchment paper for easy cleanup.
Mixing bowl — For tossing the salmon with oil and seasoning.
Blender or food processor — To whip up that creamy avocado lime sauce. A high-speed blender works best, but a small food processor or even a sturdy immersion blender will do.
Measuring spoons — I’m all about eyeballing sometimes, but measuring helps with consistent flavor.
Spoon or spatula — For scraping the sauce out of the blender and spreading the seasoning evenly on the salmon.

Personal note: I’m obsessed with my silicone spatulas—they don’t scratch anything, and they’re perfect for scraping every bit of sauce out of the blender. Also, lining the baking sheet with parchment has saved me from scrubbing burnt bits more times than I can count.

How to Make It: Step-by-Step

Alright, let’s make this! I’m walking you through exactly how I do it, with all the little tips I’ve picked up along the way.

Preheat and prep (5 minutes): Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease an oven-safe dish.
Season the salmon (5 minutes): Pat the salmon fillets dry with paper towels. Drizzle with 2 tablespoons olive oil and rub to coat evenly. Sprinkle 2 tablespoons Cajun seasoning all over the salmon, making sure each piece is well coated. Season with a pinch of salt and pepper. Set aside while you make the sauce.
Make the creamy avocado lime sauce (5 minutes): In your blender or food processor, combine 1 ripe avocado (peeled and pitted), 2 tablespoons fresh lime juice, ¼ cup Greek yogurt, 1 small garlic clove (minced), a handful of cilantro (if using), and 2 tablespoons water. Blend until smooth and creamy. If the sauce is too thick, add another tablespoon of water and blend again. Season with salt and pepper to taste.
Bake the salmon (12-15 minutes): Place the seasoned salmon on the prepared baking sheet, skin-side down if it has skin. Bake for 12 to 15 minutes, depending on thickness. The salmon should flake easily with a fork and have an internal temperature of 145°F (63°C). Keep an eye on it so it doesn’t dry out.
Serve (2 minutes): Spoon that creamy avocado lime sauce generously over the baked salmon. Garnish with extra cilantro or lime wedges if you’re feeling fancy.

Quick note: The sauce is best made fresh, but if you want to prep ahead, keep it airtight in the fridge for up to 24 hours. Give it a quick stir before serving.

My Best Tips & Techniques

Okay, here’s where I share everything I’ve learned from making this way too many times…

Don’t skip patting the salmon dry. Wet fish means the seasoning won’t stick as well, and the salmon won’t get that nice crust.
Use fresh lime juice, not bottled. The brightness is way more vibrant and makes the sauce pop.
Blend the sauce well. I’ve made this with chunks of avocado before, and it just doesn’t have the same silky texture.
Watch your oven temperature. Ovens vary, and I’ve burned the edges before because my oven runs hot. If you have an oven thermometer, use it! Otherwise, check the salmon a couple minutes before time’s up.
Let the salmon rest for a few minutes. It helps the juices redistribute and keeps the fish moist.
Use ripe avocados. If your avocado is underripe, the sauce will be bitter or gritty. If you’re in a pinch, mash in a little banana for creaminess (trust me on this weird trick).
Want crispier skin? Pat the skin dry and sear it in a hot pan for 2-3 minutes before baking.

Ways to Mix It Up

Once you’ve nailed the basic version, here’s where you can get creative. I’ve tried all of these, and they all work.

Spicy Kick-Up: Add a pinch of cayenne or chipotle powder to the avocado sauce for extra heat. I did this once for a game night and it was a hit.
Mango Salsa Topping: Swap the avocado lime sauce for a fresh mango salsa with diced mango, red onion, jalapeño, cilantro, and lime juice. It’s bright and tropical.
Herb Swap: If cilantro’s not your thing, try fresh dill or basil in the sauce instead. Both add great flavor twists.
Different Fish: Tried this with halibut and cod when salmon was out of stock. Just bake times vary—thicker fillets need a few extra minutes.
Dairy-Free Sauce: Replace Greek yogurt with coconut cream and leave out cilantro for a subtle tropical vibe.
Nuts for Crunch: Sprinkle toasted pumpkin seeds or chopped pecans on top for texture.
Meal Prep Friendly: Bake extra fillets and keep sauce separate. Reheat gently and add sauce fresh for lunches all week.

Serving Ideas & Storage

This quick baked Cajun salmon with creamy avocado lime sauce shines on its own, but here are some of my favorite ways to serve it:

With roasted veggies: Try asparagus, broccoli, or sweet potatoes tossed in olive oil and garlic.
Over a bed of rice or quinoa: The sauce soaks into grains beautifully.
In a salad bowl: Flake the salmon over mixed greens, cherry tomatoes, cucumber, and avocado for a light meal.
With crusty bread: Perfect for mopping up every last drop of that sauce.

Storage tips: Store leftover salmon and sauce separately in airtight containers in the fridge. The salmon is best eaten within 2 days; the sauce keeps for up to 24 hours. For longer storage, freeze cooked salmon for up to 2 months—thaw in the fridge overnight and reheat gently.

Reheating tip: Warm salmon in a low oven (275°F / 135°C) for 10 minutes or microwave gently. Add sauce fresh after reheating to keep that creamy texture.

Nutritional Info & Health Benefits

Nutrient	Per Serving (1 fillet + sauce)
Calories	380
Protein	34g
Fat	24g
Carbohydrates	6g
Fiber	4g

I’m not a nutritionist, but I can tell you why I feel good about eating this. Salmon is loaded with omega-3 fatty acids, which are great for heart and brain health. The avocado adds a dose of healthy monounsaturated fats, fiber, and potassium. Plus, the fresh lime juice gives a vitamin C boost.

Compared to traditional creamy sauces, this avocado lime sauce is lighter and packed with nutrients, which makes this meal both satisfying and nourishing. It’s a perfect balance of protein and healthy fats to keep you full without feeling heavy.

Final Thoughts

So that’s my quick baked Cajun salmon with creamy avocado lime sauce! I know I’ve gone on about it, but when you find a recipe this good and this easy, you want to share it with everyone.

This has become my go-to when I want dinner that feels special but doesn’t take hours. I hope you love it as much as my family and I do. Seriously, every time I make it, someone asks for the recipe.

Make it your own—try the variations, swap ingredients, or add your favorite toppings. That’s how the best recipes evolve and become yours.

If you make this, I’d love to hear how it turns out! Drop a comment below or tag me on Instagram—I’m always excited to see your creations.

Happy cooking! Hope your kitchen smells as amazing as mine does right now.

FAQs

Q: Can I use frozen salmon for this recipe?

A: Yes, absolutely! Just make sure to thaw it completely in the fridge before seasoning and baking. Pat it dry really well so the seasoning sticks and you get a nice crust.

Q: How do I know when the salmon is done?

A: The salmon should flake easily with a fork and have an internal temperature of 145°F (63°C) if you want to be exact. If you don’t have a thermometer, look for a slightly opaque center and gentle flaking.

Q: What can I substitute for Greek yogurt in the sauce?

A: Sour cream works great as a 1:1 swap. For dairy-free, try coconut cream or a plant-based yogurt. Just keep an eye on the flavor balance and maybe add a bit more lime juice if it tastes too rich.

Q: Can I make the avocado lime sauce ahead of time?

A: You can make it up to 24 hours ahead and store it in an airtight container in the fridge. To keep it from browning, press plastic wrap directly on the surface before sealing. Give it a good stir before serving.

Q: Can I grill the salmon instead of baking?

A: Totally! Just brush the salmon with olive oil and Cajun seasoning, then grill skin-side down over medium heat for about 4-5 minutes per side, depending on thickness. Top with the avocado lime sauce after grilling for that creamy finish.

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