Blackened Salmon with Mango Salsa
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
Blackened wild salmon fillets seasoned with blackened seasoning such as cayenne, paprika and herbs are seared in a skillet then topped with a fresh mango salsa – if you can take the heat, then you'll love this dish!
For the mango salsa:
- 1 large ripe mango (peeled, seeded and coarsely chopped)
- 1-2 tbsp chopped fresh cilantro
- 1 small clove garlic (minced)
- 2 tbsp fresh lime juice
For the salmon:
- 1 tablespoon paprika
- 1/2 tablespoon cayenne
- 5 sprigs fresh thyme (washed, leaves removed and chopped)
- 1 tablespoon freshly chopped oregano leaves
- 1 teaspoon kosher salt
- 1 lb 4 pieces wild salmon fillet, skin-on
- cooking spray (calculated with 1 tsp canola oil)
Combine all the salsa ingredients in a bowl, season to taste with salt and pepper and refrigerate salsa until ready to serve. Makes 1 cup.
In a small bowl, add the paprika, cayenne, thyme and oregano and salt and mix to blend. Put the mixture on a plate or other flat surface and coat the salmon fillets.
Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and generously spray with oil. When very hot add the salmon, flesh side down and cook for 2 to 3 minutes. Use a spatula to carefully turn the salmon, then cook an additional 5 to 6 minutes. Serve topped with salsa.
Serving: 3oz salmon + salsa, Calories: 227kcal, Carbohydrates: 12g, Protein: 30g, Fat: 7g, Saturated Fat: 1g, Cholesterol: 76mg, Sodium: 681mg, Fiber: 2g, Sugar: 8g
Blue Smart Points: 1
Green Smart Points: 4
Purple Smart Points: 1
Points +: 6