5 Ingredients: Blackened Salmon With Mango Salsa

by in 5-Ingredient Recipes, April 11, 2012
blackened salmon
Blackened Salmon With Mango Salsa

I wish I liked salmon more than I actually do, but I have to admit, I often get bored with it. I know it’s good for me so I’m always looking for new ways to prepare it. Meet my new salmon obsession …. blackened and topped with a super fresh salsa!

Good Catch
Salmon is a smart pick all around. It’s a low-mercury fish bursting with healthy omega-3 fats. It can also be a sustainable pick. According to the Monterey Bay Aquarium’s Seafood Watch, wild Alaskan or tank farmed operations within the U.S are best.

Blackened Salmon With Mango Salsa
Serves: 4

Ingredients:
1 large mango, peeled and finely chopped
2 tablespoons finely chopped red onion
¼ cup chopped fresh cilantro

1 pound wild salmon, skin removed; cut into 4 pieces
1 tablespoon Smoky Fennel Grill Seasoning or your favorite grill seasoning

Kosher salt, pepper and canola oil

Directions:
Preheat grill or grill pan. In a small bowl combine mango, red onion and cilantro. Season with ¼ teaspoon of kosher salt and pepper; mix to combine and set aside.

Season salmon with 2 teaspoons of canola oil and grill seasoning. Gently rub spice mixture so that it evenly coats each side. Grill for 4 minutes, turn and cook on the other side for an additional 3 minutes. Serve topped with salsa.

Nutrition Info Per Serving
Calories: 217
Total Fat: 10 grams
Saturated Fat: 1 gram
Total Carbohydrate: 9 grams
Sugars: 7 grams
Protein: 23 grams
Sodium: 192 milligrams
Cholesterol:  62 milligrams
Fiber: 1 gram

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Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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