So I’m not super-original featuring a salmon dish for this Heart Healthy #SundaySupper. Great cooks think alike, I suppose! I could have chosen something a bit more creative, like this Linguine with Meatless Meat Sauce I made recently. But we love salmon here, so the more salmon recipes the better! And I do believe I’m at least the only one serving up pan seared Salmon with Mango Salsa for today’s #SundaySupper. Thanks to Lori from Foxes Love Lemons and Ethel from Eating Instead for hosting this one!
At first glance, I think of a fresh salsa as a summery dish. But as we get pummeled by yet another significant snowstorm here in the
Yukon Territory I mean Boston, topping our salmon with a tropical fruit seems like a pretty good way to go this winter. I first made this salsa when our son determined though he loves mango juice, he doesn’t like to eat the fruit. We weren’t going to let it go to waste, and came up with this fresh, tasty mango salsa.
The salsa is pretty easy to put together. I like the way the flesh of the mango is similar to the pan seared salmon in consistency, makes for a nice match. The cilantro and lime bring freshness, plus garlic and a touch of jalapeno for a bit of kick! Get the salsa put together, follow my simple method for pan searing salmon (OK, it’s actually Chef Barbara Lynch’s method, put to new use here!), and you’ve got a healthy meal on the table in under 30 minutes. Wait, maybe I should have saved this for a #WeekdaySupper post…oh well, we don’t have to spend half of our Sundays cooking every week, do we?
Wine Pairing: I enjoyed this dish with a White Burgundy the first time I made it. That worked quite well, but I would only try a Chardonnay that is restrained on the butter and oak–i.e. one that is more fruit-forward and floral. I like Pinot Noir with salmon, so most recently tried a light style French red blend with good results. I’ll share more about that in another post if I get a chance.
- 10 to 12 ozs wild salmon filet, rinsed and patted dry
- 1 tbsp olive oil
- 8 tbsp mango (1 mango will due), fruit chopped into small pieces
- 2 tbsp onion, minced
- 1 tsp garlic, minced
- 1.5 tbsp cilantro, chopped
- 2 tsp lime juice
- 2 tsp extra virgin olive oil
- ¼ tsp chopped jalapeno
- salt and pepper to taste
- Make the salsa: In a small bowl, combine the initial salsa ingredients--mango, onion, garlic, and cilantro.
- Gently stir in the lime juice and 2 tsp olive olive oil, then add salt and pepper to taste. Set bowl aside while you cook the fish.
- Heat a large, non-stick skillet on medium-high with 1 tbsp of olive oil. When the pan is good and hot, place the fish skin side down, and cook for 4 minutes without moving the fish.
- After 4 minutes, use a spatula to turn the fish over.
- Cook the salmon 2 minutes after turning it flesh side down.
- Turn the fish back to the skin side one more time.
- At this point, gently cut open the fish at a thick spot to check for doneness. The actual time will depend on the thickness of your fillet, but it likely be done after the 8 minutes total cook time.
- When the fish is cooked, remove from the pan to a plate, and loosely tent with foil. Let it rest a couple of minutes, letting it cook a bit more. The skin will sometimes come off during the cooking process. If it doesn’t, it can be easily pulled off with your fingers or a knife prior to serving.
- Portion the salmon, and serve topped with the mango salsa.
Be sure to check out the other healthy #SundaySupper recipes!
Better for you breakfasts:
- Apple Pie Oatmeal by Cosmopolitan Cornbread
- Oatmeal Chocolate Chip Scones by Brunch with Joy
- Create-Your-Own Overnight Oatmeal by Rhubarb and Honey
- Orange, Mango, Lime & Ginger Smoothie by The Wimpy Vegetarian
- Pear Bran Muffins by Magnolia Days
- Stovetop Fruit & Honey Granola by What Smells So Good?
Jump start your health with these appetizers and snacks:
- Almond Crusted Chicken Nuggets by Momma’s Meals
- Chipotle Black Bean Dip by Bobbi’s Kozy Kitchen
- Lemon Aioli with Spring Vegetables by Jane’s Adventures in Dinner
- Mala Baked Tofu Bites by Palatable Pastime
- Parmesan Pistachio Kale Chips by The Texan New Yorker
Soups that’ll win your heart:
- Asian Soba Noodle Broth Bowl by Hip Foodie Mom
- Kale, Spinach, and Bean Soup by Ruffles & Truffles
- Mushroom Quinoa Soup by Pies and Plots
- Quinoa Chickpea Soup with Roasted Garlic & Veggies by Sue’s Nutrition Buzz
- Turkey and Black-Eyed Peas Soup by Cindy’s Recipes and Writings
Veggies, Sides, & Salads your heart will thank you for:
- Collard Greens with Cumin and Paprika by Nik Snacks
- Salmon Caesar Salad by Casa de Crews
- Kale Roasted Beet Salad with Honey Balsamic Dressing by Noshing with the Nolands
- Lightened-Up Creamed Spinach au Gratin by Cupcakes & Kale Chips
- Roasted Teriyaki Green Beans and Mushrooms by NeighborFood
- Salmon Salad Niçoise by That Skinny Chick Can Bake
- Seasoned Spinach & Bok Choy by Nosh My Way
- Spinach Berry Salad by Country Girl in the Village
- Sweet & Smokey Cauliflower Salad by Take a Bite Out of Boca
- Winter Citrus Salad with Avocado-Basil Dressing by Foxes Love Lemons
Healthy is the center of attention in these main courses:
- Baked Eggplant Parmesan by A Kitchen Hoor’s Adventures
- Celeriac Noodles with Mushroom Ragu by The Joyful Foodie
- Gluten Free Roasted Chicken and Kale by Gluten Free Crumbley
- Heart Healthy Salmon Bento by The Ninja Baker
- Lemony Grilled Chicken by Peaceful Cooking
- Moroccan Salmon Tagine by Curious Cuisiniere
- Olive Oil-Poached Salmon with Pickled Cherry Salsa by Culinary Adventures with Camilla
- Oven Baked Tilapia Tacos by Sew You Think You Can Cook
- Piperies Yemistes me Pligouri – Bulgur Stuffed Peppers by Food Lust People Love
- Salmon with Mango Salsa by Cooking Chat
- Slow Cooker Chicken Enchilada Quinoa Bake by Food Done Light
- Vegetable and Ginger Congee by eating in instead
- Vegetarian Cuban-Style Black Beans & Rice by MealDiva
- White Bean, Corn, Tomato and Rice Skillet by Family Foodie
Staying healthy doesn’t mean giving up desserts!
- Baked Figs with Vanilla and Honey by Happy Baking Days
- Caramelized Pear Tart by PancakeWarriors
- Cherry-Blueberry Trifles by The Life and Loves of Grumpy’s Honeybunch
We heart wine.
- Wine Pairing Recommendations for Heart Healthy #SundaySupper by ENOFYLZ Wine Blog
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