Mango + Avocado Salsa on Pan-Seared Salmon

13 20 486
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Mango + Avocado Salsa on Pan-Seared Salmon
Health Rating
One of my favorite summer dishes is pan-seared salmon topped with a refreshing mango and avocado salsa—it’s quick, simple, Whole30-friendly, and delicious!

Ingredients


2 cup Mango (diced ripe; about 2 mangos)
1/2 cup Red onion (finely diced)
1 cup cubes Avocado (about 1 medium Hass avocado)
1/4 cup Cilantro (coriander) (minced fresh)
2 tbsp Extra virgin olive oil
1 dash Black pepper
1 pinch Kosher salt
1/4 tsp Red pepper flakes
1 whole lime(s) Lime juice (fresh)
681 gm Atlantic salmon, wild (fresh wild king; pick a thick; uniform filet with minimal tapering if you can)
2 tbsp Ghee
1 pinch Kosher salt
1 dash Black pepper (freshly-ground)

Instructions


  1. Grab two ripe mangos and dice them up.
  2. Clueless about mangos? Check out this video from the National Mango Board, which shows you how to pick a ripe one and cut it up.
  3. Place the diced mango in a bowl and add all the other ingredients, like so:
  4. Stir to combine, and adjust for seasoning.
  5. Start by cutting the salmon filet into 4 serving-size pieces. (If the skin is still scaly, use a kitchen towel to wipe off the scales.)
  6. Pat ’em dry. Really dry. And then season all sides with salt and pepper.
  7. Heat a tablespoon or two of ghee in a cast iron skillet over medium-high heat until shimmering. Add the salmon, skin-side-down, and then turn down the heat to medium-low. Gently press each piece of salmon down with a flexible spatula to prevent them from curling up—you want the skin to crisp evenly.
  8. Cook for 6 minutes or until the crispy skin releases from the surface of the skillet (or until a meat thermometer registers between 120°F and 130°F). For good color, quickly sear the other sides of the salmon, about 30 seconds per side.
  9. Serve the filets with the crispy skin on top, and spoon on the Mango + Avocado Salsa.

Nutrition Facts

Per Portion

Calories 486
Calories from fat 266
Calories from saturated fat 65
Total Fat 29.5 g
Saturated Fat 7.2 g
Trans Fat 0.3 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 14.1 g
Cholesterol 109 mg
Sodium 159 mg
Potassium 1198 mg
Total Carbohydrate 19.7 g
Dietary Fiber 4.6 g
Sugars 13.3 g
Protein 35 g

Dietary servings

Per Portion


Fruit 0.8
Meat 1.9
Vegetables 0.7

Energy sources


Pygal16%422.84236191299794118.4193593281193455%414.37840904147754275.7352927273869329%310.57992911846304141.3258324815150516%55%29%CarbohydratesFatProtein
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