Making healthy food look good.
Introduction
Grilled Salmon with Mango Salsa is the perfect dish to bring a burst of tropical flavors to your table. The rich, smoky flavor of perfectly grilled salmon pairs beautifully with the fresh, zesty mango salsa, creating a dish that’s as delicious as it is visually stunning. The combination of ripe mango, red onion, cilantro, and a squeeze of lime adds a refreshing contrast to the richness of the salmon, while slices of creamy avocado round out the dish for a perfect balance of textures and flavors. Whether you’re hosting a summer dinner party or enjoying a quick weeknight meal, this healthy, vibrant recipe will never disappoint.
Why Choose Grilled Salmon with Mango Salsa?
Health Benefits of Salmon
Salmon is not only incredibly flavorful but also packed with nutrients. It’s a great source of high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. Omega-3s are known for supporting heart health, brain function, and reducing inflammation. By incorporating salmon into your diet, you’re giving your body a powerful nutritional boost while indulging in a delicious and satisfying dish.
Healthline – Health Benefits of Salmon
The Benefits of Mango Salsa
Mango salsa is a refreshing and healthy topping that adds a burst of vitamins and antioxidants. Mangoes are high in vitamin C, which is essential for immune support and collagen production, keeping your skin healthy and glowing. The red onion and cilantro in the salsa provide additional antioxidants, while the lime juice adds a tangy kick that complements the sweetness of the mango and the savory flavor of the salmon.
WebMD – Health Benefits of Mango
A Perfect Summer Dish
This dish is a celebration of fresh, seasonal ingredients. The bright colors of the mango salsa and the grilled salmon create an inviting, tropical visual, making it a great option for warm-weather gatherings, barbecues, or even a casual dinner. It’s light yet satisfying, providing the perfect balance of flavors without weighing you down.
Ingredients for Grilled Salmon with Mango Salsa
Here’s what you’ll need to make this vibrant, healthy dish:
For the Grilled Salmon:
- 4 salmon fillets (about 6 oz each) – Look for wild-caught salmon for the best flavor and nutritional benefits.
- 1 tablespoon olive oil – For brushing the salmon to prevent sticking and add flavor.
- Salt and pepper – To season the salmon.
- 1 teaspoon smoked paprika – Adds a smoky flavor to the fish.
- 1 teaspoon garlic powder – For a savory, aromatic touch.
- Lemon wedges – For serving, adding a fresh burst of citrus.
For the Mango Salsa:
- 2 ripe mangoes – Peeled and diced. Choose ripe, fragrant mangoes for the best sweetness and flavor.
- 1/2 red onion – Finely chopped for a hint of sharpness.
- 1/4 cup fresh cilantro – Chopped, adding a fresh and herbaceous note to the salsa.
- Juice of 1 lime – To add acidity and a zesty kick.
- 1/2 jalapeño (optional) – For a touch of heat (optional depending on your spice preference).
- Salt to taste – To season the salsa.
For Garnishing:
- 1 avocado – Sliced, to add creaminess and richness to the dish.
Step-by-Step Recipe for Grilled Salmon with Mango Salsa
Preparation Time: 15 minutes
Grilling Time: 10-12 minutes
Servings: 4
Directions:
- Prepare the Mango Salsa: In a medium bowl, combine the diced mangoes, red onion, cilantro, lime juice, and jalapeño (if using). Season with a pinch of salt and stir gently to combine. Set aside to let the flavors meld together.
- Prepare the Salmon: Preheat your grill to medium-high heat. Brush each salmon fillet with olive oil and season with salt, pepper, smoked paprika, and garlic powder.
- Grill the Salmon: Place the salmon fillets on the grill, skin-side down. Grill for 5-6 minutes on each side, depending on the thickness of the fillets, until the salmon is cooked through and flakes easily with a fork.
- Assemble the Dish: Place each grilled salmon fillet on a plate. Spoon the mango salsa generously over the top of the salmon, allowing the vibrant colors to pop. Garnish with fresh avocado slices for a creamy contrast and serve with lemon wedges for a refreshing citrus kick.
Nutritional Information
Per Serving (assuming 4 servings):
- Calories: 350 kcal
- Carbohydrates: 22g
- Fat: 21g
- Protein: 28g
- Fiber: 5g
- Sugar: 14g (from the mango)
- Sodium: 150mg
- Potassium: 900mg
- Vitamins & Minerals:
- Vitamin C: 80% of the Daily Value (DV)
- Omega-3 Fatty Acids: 2500mg (for heart health)
- Calcium: 6% of the DV
- Iron: 10% of the DV
- Vitamin A: 15% of the DV
Note: Nutritional values may vary depending on the specific ingredients used.
Tips for Perfecting Your Grilled Salmon with Mango Salsa
- Choose High-Quality Salmon: For the best flavor, opt for wild-caught salmon. It tends to have a richer taste and more nutrients compared to farmed salmon.
- Grill with the Skin On: Grilling the salmon with the skin on helps retain moisture and prevents it from sticking to the grill. You can remove the skin after grilling if you prefer.
- Add Spice to Taste: Adjust the amount of jalapeño in the mango salsa depending on your spice preference. You can omit it entirely for a milder version.
- Make it a Meal: To turn this into a full meal, serve it with a side of quinoa, brown rice, or a simple leafy green salad to add more fiber and nutrients.
How to Serve and Pair Grilled Salmon with Mango Salsa
- Perfect Pairings: This dish pairs beautifully with a glass of chilled white wine, such as Sauvignon Blanc or Pinot Grigio. You can also serve it with a side of steamed vegetables, roasted potatoes, or a fresh avocado salad.
- Occasions to Serve: Ideal for summer barbecues, dinner parties, or a quick and healthy weeknight dinner. The colorful, fresh ingredients make it a showstopper on any plate.
- Presentation Tips: Serve on a large platter, arranging the salmon fillets and mango salsa neatly. Garnish with avocado slices and a sprig of fresh cilantro for an elegant presentation.
Why You’ll Love This Grilled Salmon with Mango Salsa
This dish brings together the best of both worlds: a hearty, protein-packed salmon fillet paired with a refreshing, tropical mango salsa. The sweetness of the mango contrasts beautifully with the savory salmon, while the avocado adds richness and a creamy texture. The bright, vibrant colors make it as pleasing to the eye as it is to the palate, making it a perfect choice for a healthy, delicious meal that is both satisfying and beautiful.
FAQs About Grilled Salmon with Mango Salsa
- Can I use a different fish for this recipe?
Yes! While salmon is the best choice for this recipe, you can substitute it with other firm fish like tuna, mahi-mahi, or swordfish. - Can I make the salsa ahead of time?
Yes! You can prepare the mango salsa a few hours in advance and store it in the fridge. Just give it a gentle stir before serving. - Can I use frozen salmon?
Yes, you can use frozen salmon. Just be sure to thaw it completely before grilling, and pat it dry with paper towels to remove excess moisture.
Conclusion
Grilled Salmon with Mango Salsa is a vibrant, healthy, and delicious dish that combines the best of tropical flavors and nutritious ingredients. The perfect balance of savory, sweet, and tangy makes this meal a hit for any occasion. Whether you’re looking for a light weeknight dinner or a festive dish for a special gathering, this recipe is sure to impress.
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