227 Cals 30 Protein 12 Carbs 7 Fats
PREP TIME:
20 mins
COOK TIME:
10 mins
TOTAL TIME:
30 mins
YIELD:4 SERVINGS
COURSE:Dinner, Lunch
CUISINE:American
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!
INGREDIENTS
For the mango salsa:
1 large ripe mango, peeled, seeded and coarsely chopped
2 tbsp chopped fresh cilantro
1 small clove garlic, minced
2 tbsp fresh lime juice
For the salmon:
1/2 tablespoon paprika
1/2 teaspoon 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
INSTRUCTIONS
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: 8gBlue Smart Points:1Green Smart Points:4Purple Smart Points:1Points +:6
