Pan-Seared Salmon with Mango Salsa and Avocado

Salmon with Mango Salsa

This pretty plate of salmon is yet more proof that immensely delicious food can also be immensely good for you. Springboarding off the post I wrote last week about diet and inflammation, I challenged my dietetic intern, Leah Walton, to develop the ultimate anti-inflammatory recipe. She nailed it with this one. The rich, flavorful salmon pairs beautifully with sweet/tangy/just barely spicy mango salsa and creamy avocado.

As for inflammation, a single meal can’t do much to curb it, but eat enough meals like this one, and you’re on your way. Here’s what makes this dish such an anti-inflammatory powerhouse:


Probably the most famous fish in the sea for its omega-3 content, look for wild salmon for the best nutrient profile. Although wild fish can be a pricey proposition, places like Trader Joe’s sell a fairly affordable frozen option that’s a good bet taste-wise.


Rich sources of vitamin E as well as fiber, both linked with cooling inflammation.


Fruits and vegetables of all kinds play a role in staving off inflammation. Bright, fresh, vitamin C-rich mango is no exception.

Olive Oil

A natural anti-inflammatory that may explain, in part, the low incidence of heart disease among those following a traditional Mediterranean diet.

Mixed Greens

A source of beta-carotene and vitamin C, greens mean extra points for fighting inflammation

Salmon with Mango Salsa

Salmon with Mango Salsa
5 from 2 votes

Pan-Seared Salmon with Mango Salsa and Avocado

An antioxidant powerhouse on a plate, this salmon is delicious paired with fresh mango and avocado salsa. It's so good that you won't even think about how good it is for you. 

Course Dinner
Prep Time 20 minutes
Cook Time 12 minutes
Total Time 32 minutes
Servings 4
Author Katie Morford


  • 2 ripe mangoes,
  • 1 large ripe avocado, cut into 1/4-inch dice
  • ¼ medium red onion, diced
  • ½ jalapeno pepper, seeds removed, finely chopped
  • 3 tablespoons chopped fresh cilantro
  • 1 lime, divided
  • 3 tablespoons extra-virgin olive oil, divided
  • Salt to taste
  • Freshly ground black pepper to taste
  • 1 1/4 pound salmon filets
  • 4 big handfuls mixed greens


  1. In a medium bowl combine the mango, avocado, red onion, jalapeno, cilantro, and juice from ½ of a lime. Set aside.

  2. In a small bowl, whisk together 2 tablespoons of the olive oil, the juice from the remaining ½ lime, a pinch of salt, and few cracks of black pepper. Set aside.

  3. Cut the salmon into 4 equal pieces. Use a pair of clean tweezers to pluck out any obvious bones. Season lightly with salt and black pepper.

  4. Heat the remaining 1 tablespoon of olive oil in a cast iron pan or other heavy skillet over medium-high heat. Put the salmon into the pan, skin-side-up, and cook until the flesh of the fish turns opaque about 1/3 of the way up the side, 4 to 6 minutes. Turn it over and cook the second side until the fish is just cooked through, another 4 to 6 minutes depending on the thickness of the filets. When fully cooked, the fish will lose its raw-looking quality and easily flake with a fork. Transfer to 4 salad plates.

  5. To assemble, lightly toss the greens with the olive oil/lime dressing. Arrange the greens and salsa alongside the salmon. Serve.

Recipe by dietetic intern, Leah Walton 


08.03.2015 at5:40 AM #


Thanks Katie~~and also for the delicious anti-inflamatory soup with its amazing flavors.

08.03.2015 at5:40 AM #

Katie Morford


08.03.2015 at7:58 AM #

rachel@ Athletic avocado

salmon is my fav! I need to try it with this mango salsa!

08.03.2015 at11:02 AM #

Rebecca @ Strength and Sunshine

O how I wish I could get fresh wild salmon everyday! SOOO good!

08.03.2015 at11:02 AM #

Katie Morford

Don’t we all…but maybe we wouldn’t appreciate it as much if it were ubiquitous and affordable.

08.04.2015 at7:45 AM #

aida mollenkamp

I never knew these ingredients are anti-inflammatory – thanks for the tip!

08.04.2015 at7:45 AM #

Katie Morford

Don’t tell Gaby…I don’t think she needs any incentive to eat more avocados 🙂

04.19.2018 at12:01 AM #


is this a western food or western appetizer?

05.21.2020 at6:05 AM #


Love that you added salmon to salad :p I’m also struggling for a healthier me, I’ve even start running with SportMe run tracker app and I can say I’m on the right track now. Nutrition is an important part of my losing weight plan, and your blog posts are a true inspiration!

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