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Healthy Mango Salmon Salad with Blackened Salmon and Fresh Mango Salsa

Discover how to make a Healthy Mango Salmon Salad


  • Author: Sophia
  • 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

  1. Blackened Salmon. Mix seasoning spices in a small bowl and sprinkle over both sides of the salmon filets.
  2. 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.
  3. Tortilla Strips. Cut corn tortilla into strips and fry in oil until crunchy or air fry at 390°F(198°C) for 5 minutes.
  4. 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.
  5. 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. 

 

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  • 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