Healthy Crispy Salmon with Mango Salsa

grey bowl with salmon, mango salsa and rice

Healthy Crispy Salmon with Mango Salsa

This pan fried slightly blackened Salmon with Mango Salsa is the perfect blend of delicious savoury fish with a punchy sweet chilli, soy and lemon glaze along side juicy sweet mango avocado salsa on a bed of rice.

Course Dinner

Cuisine American

Prep Time 10

Cook Time 10

Total Time 20

Servings people

Calories 464kcal

Author Kim

Ingredients

Salmon

2 pieces Skinless Salmon portions
½ teaspoon Sea Salt
¼ teaspoon Ground black pepper

Salsa

1 large Fresh Mango (chopped into cubes)
1 large Fresh and Ripe Avocado (chopped into cubes)
1 medium Red Onion (finely diced)
1 medium Lebanese Cucumber diced
1 tablespoon Dill finely chopped
1 medium Long red chilli seeds removed and finely diced (optional)

Sauce

¼ cup Light/Reduced Sugar Sweet Chilli Sauce
¼ cup Soy Sauce
¼ cup Lime juice

Other

2 cups Cooked Brown Rice

Instructions

Make Salsa: Add all the salsa ingredients into a large bowl, stir with a spoon, cover and set aside.
Prepare Dressing: Add dressing ingredients into a bowl and whisk together. Set Aside.
Cook Salmon: heat a heavy based non stick pan on high heat. Season salmon with salt and pepper on one side. Add salmon flat side down and cook for 2 – 3 minutes on one side until golden and crispy. Turn onto other side and cook for a couple of minutes until golden. If salmon is cooked to your liking at this point, remove from heat. If you want golden and crispy on all four sides, turn salmon onto its side and cook for a minute each side. Remove and set aside.
Heat the sauce: Once salmon is removed from pan, add sauce ingredients on high heat stirring continuously with a spatula, moving around the pan. As you do this, it will begin to thicken slightly. Once the desired consistency has been reached, remove from heat. Add salmon back into the pan (off the heat) and coat with sauce.
Serve: Divide brown rice evenly between two wide and round bowls. Place a serve of salmon onto each bowl over the rice. Drizzle any remaining sauce over salmon. Add salsa on top of salmon or to the side.

Notes

Salmon: fresh or frozen, skin on or skin off, its really a matter of preference. The key is to make sure to pat dry the moisture from the salmon to achieve a crispy, slightly crusty coating on the outside.
Mango: you’ll need 1 whole mango for this recipe. If you want it more “Mango-ey”, buy a large mango, or two small/medium ones.
Avocado: I usually use 1 medium avocado chopped into cubes and I like to use the smooth skinned ones that have a slightly more nutty flavour as they don’t drown. The rough skinned avocadoes tend to have a creamier flesh but can be prone to getting brown spots if left out in the open for to long.
Dill: Dill provides a nice earthiness to the salsa and you can use as much or as little as you like. Alternatively you could substitute with mint or coriander/cilantro, or use a combination of both
Light Sweet Chilli Sauce: I buy the light version from Coles in Australia and it has a fraction of the sugar compared to regular sweet chilli sauce. Sometimes I also make my own homemade version of sugar free sweet chilli sauce. Either way, it forms the basis of my 3 ingredient marinade/glaze/sauce.

Nutrition