Pan Seared Salmon Mango-Coconut Salad

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I’m craving summer, can ya’ tell? The combination of salmon and fresh mango hits the spot! Not only is this fish incredibly healthy, salmon is versatile and delicious. Salmon is an excellent source of Omega-3 fatty acids, aka “brain food.” It’s also packed with vitamin D which is crucial for maintaining your overall health. One 3.5 oz serving of salmon can provide you with a day’s worth of vitamin D. Amazing, right? Salmon can also help you sleep since it’s an excellent source of tryptophan, an all-natural sedative.

And the nutritional benefits of mangoes are equally beneficial for optimal health. They are high in energy, low in fat, and are an excellent source of calcium and vitamins essential for good health.

A 7oz serving of ripe mango (the equivalent of less than one mango) provides you with up to 3x your recommended daily intake of Vitamin A and Vitamin C. And, we all know that Vitamin C is paramount in protecting the body from infection. It also aids in the formation of collagen, a protein that gives structure to your bones, cartilage, muscle and blood vessels. Think of collagen as food for your skin, hair, and nails!

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Pan Seared Salmon Mango Salad

(PALEO, GLUTEN FREE, WHOLE30)

What You’ll Need

4 cups baby spring mix
1/4 red onion, sliced
1/2 mango, peeled or sliced in a mandoline
4 – 3.5 oz salmon (I used Fish Fixe)
2-3 tbsp grapeseed or sunflower oil, for searing
Herbs de Provence seasoning
Sea salt, to taste
Black sesame
1 lime, sliced
1 avocado
Mango-Coconut Sauce:
1/4 cup diced fresh mango
2 tbsp coconut aminos
3 tbsp yuzu (Japanese lime) juice
1 teaspoon sesame oil
2 tbsp coconut water
sesame seeds

What You’ll Need To Know

Mango-Coconut Sauce:
1. In a high speed blender, blend ingredients for about 30-60 seconds, until it is smooth. Pour in a bowl and ddd in sesame seeds and mix together.

Pan Seared Salmon:
1. Remove excess moisture from salmon by pressing it between a couple of paper towels.

2. Season salmon with sea salt, Herbs de Provence seasoning, and black pepper.

3. Preheat a thin layer of oil in a stainless steel, cast iron, or carbon steel skillet over medium-high heat until it starts to shimmer. (This is the most important step.) Just before adding the fish, lower the heat under the pan to medium-low. Add the fish, and press gently but firmly on the back of it with a flexible slotted fish spatula for about 10 seconds to help it retain its shape. Cook for about

4. 6 minutes and flip and cook for 1 minute. Remove the salmon from pan so it does not over cook.

Salad:
1. In a large mixing bowl add greens, red onion, mango, and toss with mango-coconut sauce (to taste) and mix well. Plate, and top with salmon and sliced avocado.

2. Sprinkle with black sesame seeds.


Hi, I’m Valerie!

I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.