Seared Wild Salmon with Mango Salsa

Recipe courtesy of The Flat Belly Diet

Preparation time: 15 minutes / Marinating time: 1 hour/ Cooking time: 15 minutes / Makes 6 servings



  • 1 ripe mango, pitted, peeled, and diced (about 11⁄2 cups)
  • 1⁄2 cup chopped red bell pepper, seeded
  • 1⁄2 cup chopped red onion
  • 3 tablespoons freshly squeezed lime juice
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon finely chopped jalapeño chile pepper (see Note)
  • 1⁄4 teaspoon salt


  • 1⁄4 cup freshly squeezed lemon juice (about 2 lemons)
  • 1⁄2 teaspoon paprika
  • 1⁄4 teaspoon salt
  • 2 wild salmon fillets (about 2 pounds, 1" thick)
  • 1 tablespoon olive oil
  • 1 1⁄2 cups mashed avocado (your MUFA)


  1. To prepare the salsa: In a small bowl, toss together the mango, bell pepper, onion, lime juice, mint, chile pepper, and salt. Cover and chill at least 1 hour to blend flavors.
  2. To prepare the salmon: In a large shallow baking dish, combine the lemon juice, paprika, and salt. Place the salmon in the dish and flip to coat both sides. Marinate, covered, for up to 1 hour in refrigerator.
  3. Remove the fillets from the marinade. Discard the marinade. Heat the oil in a large nonstick skillet over medium-high heat. Sear the fillets for 15 minutes, turning once, or until opaque.
  4. On each of 6 plates, place 1⁄3 fillet of salmon topped with 1⁄2 cup salsa and 1⁄4 cup avocado.

Note: Wear plastic gloves and keep hands away from eyes when handling fresh chile peppers.

One Serving: 364 Calories, 32 g protein, 15 g carbohydrates, 20.5 g fat, 3 g saturated fat, 83 mg cholesterol, 267 mg sodium, 5 g fiber


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