Healthy Pan-Seared Salmon with Zesty Mango Avocado Salsa
Description
This vibrant and nutritious dish features perfectly pan-seared salmon fillets with crispy skin and tender, flaky flesh. Topped with a zesty mango avocado salsa, it combines sweet, tangy, and slightly spicy flavors for a refreshing, tropical twist. Ideal for a quick weeknight dinner or a light but elegant weekend meal, this recipe is rich in omega-3 fatty acids, protein, and fiber.
Preparation & Cooking Time
Prep Time: 15 minutes
Cook Time: 10–12 minutes
Total Time: 25–27 minutes
Servings: 2–4
Ingredients
For the Salmon
4 salmon fillets (about 6 oz / 170 g each), skin-on
1 tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
½ tsp chili flakes (optional for a little heat)
1 lime, cut into wedges (for serving)
For the Mango Avocado Salsa
1 ripe mango, diced
1 ripe avocado, diced
½ small red onion, finely chopped
½ red bell pepper, diced
1 small jalapeño, seeded and finely chopped (optional)
Juice of 1 lime
2 tbsp fresh cilantro, chopped
Salt and black pepper, to taste
Instructions
Step 1: Prepare the Salsa
In a medium bowl, combine diced mango, avocado, red onion, bell pepper, and jalapeño.
Drizzle with lime juice, add chopped cilantro, and season with salt and black pepper.
Gently toss to combine. Cover and refrigerate while you cook the salmon to allow the flavors to meld.
Step 2: Season the Salmon
Pat the salmon fillets dry with a paper towel (this helps achieve a crispy skin).
In a small bowl, mix smoked paprika, garlic powder, salt, black pepper, and chili flakes.
Rub this spice mixture evenly over the salmon fillets, skin side up.
Step 3: Pan-Sear the Salmon
Heat olive oil in a large non-stick or cast-iron skillet over medium-high heat.
Place the salmon fillets skin-side down in the pan. Press lightly with a spatula to ensure even contact.
Cook for 4–5 minutes, until the skin is crisp and releases easily from the pan.
Flip the fillets and cook for another 3–4 minutes, or until the salmon reaches desired doneness (internal temperature ~125–130°F for medium).
Step 4: Serve
Place salmon fillets on plates, skin side down or up as preferred.
Spoon mango avocado salsa generously over the salmon.
Serve with lime wedges on the side and enjoy immediately.
- Frequently Asked Questions (FAQs)
Q1: Can I bake the salmon instead of pan-searing?
Yes! Preheat oven to 400°F (200°C), place seasoned salmon on a lined baking sheet, and bake for 12–15 minutes until cooked through.
Q2: Can I make the salsa ahead of time?
You can prepare it 1–2 hours in advance. Add the avocado just before serving to prevent browning.
Q3: What should I serve with this dish?
It pairs well with quinoa, brown rice, cauliflower rice, or a light leafy green salad.
Q4: How can I make this recipe spicier?
Include the seeds of the jalapeño, or add a pinch of cayenne pepper to the salsa or salmon seasoning.
Q5: Can I use frozen salmon?
Yes, but thaw completely and pat dry before cooking for best results.
- Nutritional Information (Per Serving, 4 Servings Total)
NutrientAmount
Calories:350 kcal
Protein:32 g
Fat:20 g
Saturated Fat:3 g
Carbohydrates:14 g
Fiber:5 g
Sugars:9 g
Sodium:290 mg
Omega-3 Fatty Acids:2.2 g