This salmon with mango salsa recipe is healthy and delicious, simple to make and one of my favorite meals. It combines mango and avocado salsa with wild salmon for protein and omega-3, monounsaturaed fats and high vitamin arugula into an highly nutritious meal.
Wild salmon will have more omega-3 than regular farmed salmon. Buyer beware: farmed salmon can even be dyed pink because of the poor nutritional quality of the fish and their GMO grain feed.
Even though contamination with mercury, pesticides, and other pollutants has become a widespread problem in salmon habitats, there are still salmon habitats that pose relatively low risk. The lowest risk category for wild-caught salmon are Alaskan salmon. Alaskan chum, sockeye, coho, pink, and chinook salmon have all been evaluated for contaminant consumption risk involving dioxins, dioxin-like compounds and polychlorinated biphenyls (PCBs) and have been found to be the lowest risk category of wild-caught salmon. This lower contamination risk amongst all wild-caught salmon is one of the reasons I recommend wild-caught Alaskan salmon.
- 2 8-ounce salmon fillets, without skin
- 2 cups arugula or mixed organic salad leaves
- 2 green onions chopped
- 1 clove garlic minced
- 1 Tbsp of virgin coconut oil
- Sea salt and cracked black pepper to taste
- 1 mango – peeled, seeded, and chopped
- 1/2 avocado chopped
- 1 green onion, chopped
- 2 tablespoons chopped cilantro
- 1 fresh jalapeno chile pepper, finely chopped
- 2 tablespoons lime juice
- 1 Tbsp fresh lemon juice
Make the Mango salsa. In a medium bowl, mix mango, avocado, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, and allow to sit at least 30 minutes before serving.
Melt the coconut oil in a small frying pan on a moderately low heat. Add the green onions and garlic, shake to coat with the coconut oil and cook for one minute.
Pat the salmon fillet dry with a paper towel, and then season both sides of each fillet with salt and pepper. Add fillets to the skillet and cook until edges are opaque and bottoms are golden brown, about 3 to 4 minutes for 1-inch thick fillets. Flip the fillets with a spatula and cook another 2 to 3 minutes, until it is firm yet tender and moist, and the flesh has a slight translucence.
Plate your lettuce. Create two platefuls of arugula or mixed organic salad leaves. Watercress and other stronger flavored greens go well here, too.
Put it all together. Add the salmon filets to the bed of arugula and top with the mango salsa.