Healthy Mango Salmon Salad became a game-changer for Sophia. Living on fast food and takeout, she never considered cooking a priority. It wasn’t until she spent the summer with her grandmother in the countryside that everything began to shift. Her grandmother, a skilled cook, taught Sophia how to prepare fresh, wholesome meals, starting with this vibrant salad. As she seasoned the salmon, mixed the mango salsa, and drizzled the zesty lemon dressing, Sophia realized cooking wasn’t just about food—it was about creating something meaningful. By summer’s end, she had developed a deep love for cooking and clean eating, ready to embrace a healthier lifestyle.
Table of Contents
Table of Contents
Why Mango and Salmon Make the Perfect Pair
Do Mango and Salmon Go Together?
Mango and salmon may seem like an unusual combination, but in a Healthy Mango Salmon Salad, they work beautifully together. The richness of the salmon is complemented by the sweetness of ripe mango, creating a delightful contrast in flavors. The natural oils in salmon enhance the fresh, tropical flavors of the mango, while the acidity of the lemon agave vinaigrette ties everything together. This pairing is not only delicious but also packed with nutrients that are beneficial for your overall health, making this salad a perfect choice for anyone looking to eat clean.
How Mango Elevates the Flavor Profile of Salmon
The sweet, tangy profile of mango perfectly balances the richness of blackened salmon, cutting through its fatty texture. This creates a well-rounded dish where the bright fruit contrasts beautifully with the savory, spicy seasoning on the salmon. Adding mango salsa to the Healthy Mango Salmon Salad provides an extra layer of flavor that elevates the dish, making it both refreshing and satisfying.
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Discover how to make a Healthy Mango Salmon Salad
- Total Time: 30 minutes
- Yield: 4 servings
Description
My Healthy Mango Salmon Salad is the ultimate choice for clean eating. It features perfectly seared blackened salmon, paired with sweet and juicy mangoes, creamy avocado, wholesome quinoa, hearty brown rice, crispy tortilla strips, and a tangy lemon agave vinaigrette that ties everything together beautifully.
Ingredients
Healthy Mango Salmon Salad
Salmon – I portioned the salmon into 4-ounce portions for 28g of protein. Try making this salad with blackened chicken or shrimp.
Blackening Seasoning – My homemade seasoning mix contains cumin, paprika, garlic powder, onion powder, black pepper, salt, and cayenne pepper.
Quinoa – ⅓ cup of dry quinoa equals 1 cup of cooked quinoa.
Brown Rice – ½ cup of dry brown rice equals 1 cup of cooked brown rice.
Green Leaf Lettuce – Rubio’s uses green leaf lettuce in their salad, but romaine or mixed greens are another great option.
Radicchio – A leafy vegetable that adds nutrition and color to salad mixes.
Avocado – We used ¼ avocado per serving for healthy fats.
Tortilla Strips – You can fry corn tortillas in avocado oil or cook them in the air fryer.
Mango Salsa – Use my spicy mango salsa recipe.
Lemon Agave Dressing – Lemon zest, lemon juice, and agave come together to make the most delicious salad dressing.
Instructions
Healthy Mango Salmon Salad
- Blackened Salmon. Mix seasoning spices in a small bowl and sprinkle over both sides of the salmon filets.
- Cooking Salmon. I cooked the salmon in my air fryer at 390°F(198°C) for 10 minutes. You can also blacken salmon in a cast-iron pan. Whatever cooking technique you choose, remove the salmon when it reaches 135°F(57°C) to allow it to carry over cook.
- Tortilla Strips. Cut corn tortilla into strips and fry in oil until crunchy or air fry at 390°F(198°C) for 5 minutes.
- Lemon Agave Dressing. Add the lemon zest, juice, vinegar, agave, garlic, olive oil, salt, and pepper to a blender. Blend until smooth and fully emulsified.
- Assemble the salad. In a large salad bowl, add 2 cups of green leaf lettuce and ½ cup of radicchio. Top with ¼ cup each of quinoa, brown rice, tortilla strips, and mango salsa. Add ¼ of sliced avocado and a blackened salmon fillet, then drizzle with 2 tablespoons of lemon agave vinaigrette.
Notes
Healthy Mango Salmon Salad
Please note that the nutritional information is an estimate. I like to use MyFitnessPal for exact macros.
Salmon: If you don’t have an air fryer, use a cast-iron pan to blacken the salmon. To save time, buy a store-bought blackening seasoning.
Tortilla Strips: Fry tortilla strips in canola, vegetable, or avocado oil if you don’t have an air fryer.
Mango Salsa: Here is my Spicy Mango Salsa recipe, or just add diced mangoes to the salmon salad.
Meal Prep: Keep the dressing and tortilla chips separate for maximum freshness when meal prepping.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Salad
- Cuisine: American
Nutrition
- Calories: 903kcal
- Sugar: 19g
- Sodium: 1005mg
- Fat: 49g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 29g
- Carbohydrates: 77g
- Fiber: 12g
- Protein: 43g
- Cholesterol: 94mg
The Essential Ingredients for Mango Salmon Salad
Ingredients Overview
Crafting this Healthy Mango Salmon Salad starts with fresh, vibrant ingredients that enhance both flavor and nutrition. Here’s a breakdown of what you’ll need:
- Salmon – A nutrient-dense powerhouse, rich in protein and loaded with omega-3 fatty acids for heart health.
- Blackening Seasoning – A mix of cumin, paprika, garlic powder, onion powder, black pepper, salt, and cayenne pepper that gives the salmon a smoky, spicy flavor.
- Quinoa and Brown Rice – Whole grains that provide fiber and complex carbohydrates, keeping you full and energized.
- Green Leaf Lettuce and Radicchio – Fresh greens that add crunch and color to the salad.
- Avocado – Healthy fats to support heart health.
- Tortilla Strips – Crisp, golden slivers that bring a satisfying crunch to every bite.
- Mango Salsa – A sweet and spicy topping made with ripe mangoes for an added tropical flair.
- Lemon Agave Dressing – A tangy, slightly sweet vinaigrette that brings the whole dish together.
Substitutions and Variations
- Proteins: Not a salmon lover? Opt for blackened chicken or shrimp as a tasty alternative.
- Greens: You can use romaine lettuce or mixed greens instead of green leaf lettuce for variety.
- Tortilla Strips: If you prefer a lighter option, try using baked tortilla chips or omit them altogether for a low-carb version.
Step-by-Step Instructions for Making Healthy Mango Salmon Salad
Step 1: Prepare the Blackened Salmon
Begin by blending your blackening spices—cumin, paprika, garlic powder, onion powder, black pepper, salt, and a dash of cayenne. Generously season both sides of the salmon fillets, making sure each piece is evenly coated for bold, balanced flavor.
Step 2: Cooking the Salmon
Cook the salmon using your method of choice: either air fry at 390°F (198°C) for 10 minutes or sear in a hot cast-iron skillet until the exterior is crisp and the center is tender. For best results, the salmon should reach an internal temperature of 135°F (57°C).
Step 3: Make the Tortilla Strips
Slice corn tortillas into thin strips. For a classic crunch, fry them in hot oil until golden and crisp. For a lighter take, air fry the strips at 390°F (198°C) for around 5 minutes until perfectly crisped.
Step 4: Lemon Agave Dressing
For the dressing, add lemon zest, fresh lemon juice, agave syrup, garlic, olive oil, salt, and pepper to a blender. Blend until the mixture is silky smooth and fully emulsified into a bright, tangy vinaigrette.
Step 5: Assemble the Salad
In a large salad bowl, layer 2 cups of green leaf lettuce with ½ cup of radicchio for a crisp, colorful base. Add ¼ cup each of quinoa, brown rice, tortilla strips, and vibrant mango salsa. Top with creamy avocado slices and a blackened salmon fillet, then finish with a drizzle of 2 tablespoons of the lemon agave vinaigrette.
Chef Tips for Perfect Healthy Mango Salmon Salad
Here are some expert tips to ensure your Mango Salmon Salad turns out perfectly every time.
– Cooking Salmon to Perfection
Be sure to remove the salmon from the heat when it reaches 135°F (57°C), and allow it to carry over cook to 145°F (63°C). This ensures your salmon is tender and juicy.
– Meal Prep Tips
For easy meal prep, portion the salad into individual containers and keep the dressing separate to avoid sogginess. This makes it easy to enjoy a fresh, healthy meal throughout the week.
– Choosing Ripe Mangos
For the best flavor, use ripe mangoes. They should yield slightly when pressed and have a tropical aroma.
Conclusion: Healthy Mango Salmon Salad
A Healthy Mango Salmon Salad combines vibrant, fresh ingredients into a nutritious, satisfying dish that’s perfect for any meal. This salad brings together the delicate, rich flavor of salmon with the sweet and tangy taste of mango, making it not only delicious but also packed with health benefits.
Salmon, a great source of omega-3 fatty acids, provides essential nutrients that support heart health, reduce inflammation, and promote brain function. Rich in protein, it also helps build and repair muscles while keeping you full for longer. Mangoes, on the other hand, are high in vitamin C, antioxidants, and fiber, which contribute to immune support, digestive health, and overall vitality.
The salad typically includes a variety of fresh vegetables such as leafy greens, cucumbers, and avocados, which are low in calories but high in vitamins, minerals, and healthy fats. These ingredients work together to nourish your body and boost energy levels. A light dressing, often made from olive oil, lime juice, and a touch of honey, enhances the flavors while maintaining a healthy profile.
By using grilled or baked salmon, the dish avoids the extra fats and calories associated with frying, keeping it lean and wholesome. This balanced meal is a fantastic option for those looking to maintain a healthy lifestyle without sacrificing taste.
In conclusion, the Healthy Mango Salmon Salad is a powerhouse of nutrients. It’s a perfect blend of protein, healthy fats, and antioxidants, offering a fresh, light option for anyone seeking a flavorful and satisfying meal. Whether as a main course or a side dish, it serves as a versatile, nutritious choice that caters to both taste and health.
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FAQ Section: Healthy Mango Salmon Salad
Do mango and salmon go together?
Healthy Mango Salmon Salad is a perfect example of how unexpected ingredients can come together to create a flavorful and nutritious dish. You might wonder, do mango and salmon go together? The answer is yes! This combination pairs the rich, savory flavor of salmon with the sweet and tangy freshness of mango, resulting in a harmonious blend of tastes. Mango adds a sweet, juicy, and slightly tangy element that complements the rich, savory, and buttery taste of salmon. The freshness of the mango can help balance the richness of the fish, making the dish more vibrant and refreshing. Additionally, mango’s natural sweetness enhances the savory profile of salmon without overpowering it.
This combination works especially well in salads, salsas, or even as a topping for grilled or baked salmon. The tropical flavors of mango bring a fresh, light feel to the dish, making it perfect for summer or lighter meals. To enhance the pairing, you can also add other ingredients like avocado, cilantro, lime, and a light vinaigrette dressing, which further complement both the mango and salmon.
Overall, mango and salmon create a harmonious balance between sweet, savory, and fresh flavors, making them a surprisingly great match!
Is salmon and salad healthy for weight loss?
Healthy Mango Salmon Salad is an excellent choice for those looking to maintain or lose weight while still enjoying a delicious and satisfying meal. Combining the lean protein of salmon with the fresh, nutrient-rich ingredients of a salad, this dish provides a balance of healthy fats, fiber, and essential vitamins without excess calories. The omega-3 fatty acids in salmon help boost metabolism, promote fat loss, and reduce inflammation, while the mango adds a natural sweetness and antioxidants, supporting overall health. The high fiber content from the leafy greens and vegetables aids digestion and keeps you feeling full for longer, making this salad an ideal option for weight loss. With its combination of nutritious ingredients, Healthy Mango Salmon Salad not only supports a healthy weight but also satisfies your taste buds in the process.
Does mango salad go with salmon?
Healthy Mango Salmon Salad is a delightful combination that perfectly balances the sweet, tangy flavors of mango with the rich, savory taste of salmon. While it may seem like an unusual pairing, mango salad actually complements salmon beautifully. The natural sweetness of ripe mango enhances the flavor of the salmon, while the fresh, crisp texture of the salad ingredients provides a light, refreshing contrast to the richness of the fish. This combination offers a healthy and flavorful meal, packed with nutrients such as protein, omega-3 fatty acids, vitamins, and antioxidants, making Healthy Mango Salmon Salad not only a delicious option but also a nutritious one for any meal.
How healthy is mango salad?
Healthy Mango Salmon Salad is a nutrient-dense dish that offers numerous health benefits, making it an excellent choice for those seeking a wholesome, balanced meal. Packed with fresh ingredients like mango, salmon, and leafy greens, this salad is rich in vitamins, antioxidants, omega-3 fatty acids, and fiber. Mangoes provide a burst of vitamin C, supporting immune health and skin vitality, while salmon offers lean protein and heart-healthy omega-3s that help reduce inflammation and improve cardiovascular health. The combination of these ingredients, along with the added veggies, makes Healthy Mango Salmon Salad not only delicious but also a highly nutritious option, perfect for boosting overall wellness.