Pan-Seared Salmon with Mango Salsa: A Bright & Flavorful Healthy Dinner

This crispy, pan-seared salmon is topped with a fresh, tangy mango salsa, creating the perfect balance of savory and sweet flavors. It’s packed with omega-3s, vitamin C, and protein, making it an excellent choice for a healthy, low-carb, and paleo-friendly meal.

• Total Cooking Time: 20 minutes
• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Servings: 2

Ingredients

For the Salmon:

1. 2 salmon fillets (150 g each)
2. 1 tbsp olive oil or avocado oil
3. ½ tsp sea salt
4. ¼ tsp black pepper
5. ½ tsp smoked paprika (optional)
6. ½ tsp garlic powder

For the Mango Salsa:

• 1 ripe mango, diced
• ¼ cup red bell pepper, diced
• ¼ cup red onion, finely chopped
• 1 tbsp fresh cilantro, chopped
• 1 tbsp lime juice
• ¼ tsp salt
• ¼ tsp red pepper flakes (optional, for spice)

Optional Additions:

1. ½ avocado, diced (for creaminess)
2. 1 tsp honey (for extra sweetness)
3. ½ small jalapeño, finely chopped (for spice)

Substitutions:

• Dairy-free: No changes needed!
• No mango? Use diced pineapple or peaches.
• Extra protein: Serve with quinoa or cauliflower rice.

Step-by-Step Instructions

1. Prepare the Mango Salsa:
   • In a bowl, mix diced mango, red bell pepper, red onion, cilantro, lime juice, salt, and red pepper flakes.
   • Set aside to let the flavors meld.
2. Season the Salmon:
   • Pat salmon fillets dry with a paper towel.
   • Rub with salt, black pepper, smoked paprika, and garlic powder.
3. Pan-Sear the Salmon:
   • Heat 1 tbsp olive oil in a skillet over medium-high heat.
   • Place salmon skin-side down and cook for 4–5 minutes, until crispy.
   • Flip and cook for another 3–4 minutes, until the salmon is opaque and flaky.
4. Assemble & Serve:
   • Place salmon on a plate and top with fresh mango salsa.
   • Serve with lime wedges and a side of leafy greens or cauliflower rice.

Nutritional Information (Per Serving – 1 Fillet with Salsa)

• Calories: 370
• Protein: 35 g
• Fats: 18 g
• Carbohydrates: 15 g
• Fiber: 3 g
• Sugar: 12 g

Vitamins & Benefits

• Salmon: High in omega-3s for heart health.
• Mango: Rich in vitamin C for immune support.
• Olive Oil: Provides healthy monounsaturated fats.

Did you know? Salmon gets its pink color from a diet rich in krill and shrimp, which contain astaxanthin, a powerful antioxidant!

Storage Tips

• Refrigeration: Store leftovers in an airtight container for up to 2 days.
• Reheating: Warm gently in a pan over low heat to retain crispiness.
• Freezing: Not recommended, as mango salsa loses texture when thawed.

FAQ

❓ Can I bake the salmon instead?
✔️ Yes! Bake at 200°C (400°F) for 12–15 minutes.

❓ What side dishes pair well with this?
✔️ Try roasted asparagus, quinoa, or coconut cauliflower rice.

❓ Can I make the mango salsa ahead of time?
✔️ Yes! Store in the fridge for up to 24 hours before serving.