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Mango Salmon Salad

Mango Salmon Salad: Brighten Your Day with This Fresh Delight

Mango Salmon Salad is a vibrant, protein-packed dish that combines fresh ingredients for a delightful meal.
Prep Time 15 minutes
Cook Time 8 minutes
Resting Time 1 minute
Total Time 24 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 350

Ingredients
  

For the Salad
  • 8 oz Wild Sockeye Salmon Provides lean protein; can replace with shrimp or chicken for variation.
  • 3 cups Arugula Offers a peppery base; spinach or mixed greens can also work.
  • ½ Fresh Mango or Pineapple Adds sweetness and tropical flair; frozen fruit can be used in off-seasons.
  • cup Red Onion Enhances flavor with a mild bite; shallots can be an alternative.
  • ½ Red Pepper Contributes crunch and color; any bell pepper can substitute.
  • 1 small Avocado Brings creaminess; best prepared just before serving. Substitute with a cucumber if nut-free.
  • ½ cup Edamame Adds protein and fiber; substitute with chickpeas for a different texture.
  • ½ cup Feta Cheese Crumbles Offers a salty tang; goat cheese serves as a good alternative.
For the Dressing
  • ¼ cup Olive Oil Used for the dressing; can substitute with avocado oil or a low-fat option.
  • 1 Fresh Grapefruit Juice Brightens the dressing; lemon or lime juice can be used in place.
  • 1 tbsp Apple Cider Vinegar Adds acidity to the dressing; white wine vinegar is a substitute.
  • 2 tbsp Mustard Provides depth; can be replaced with a honey mustard for sweetness.
  • 2 tbsp Honey Sweetens the dressing; maple syrup can serve as a vegan alternative.

Equipment

  • Cast iron skillet
  • medium jar

Method
 

Step‑by‑Step Instructions for Mango Salmon Salad
  1. Prepare the Salmon: Season the wild sockeye salmon with zesty chile lime seasoning. Heat a cast iron skillet over medium heat, add olive oil, and cook the salmon for 3-4 minutes until golden and crispy, then flip and cook for another 3-4 minutes, or until it reaches an internal temperature of 145°F.
  2. Make the Dressing: In a medium jar, combine the olive oil, fresh grapefruit juice, apple cider vinegar, mustard, and honey. Seal and shake for about 30 seconds until well blended. Reserve half for later and toss the remaining half with arugula.
  3. Chop the Veggies: While the salmon cooks, dice fresh mango, red onion, red pepper, and avocado into ¼-inch pieces. Prepare the edamame as per package directions.
  4. Assemble the Salad: Remove cooked salmon from the skillet and let it rest. In a bowl, layer dressed arugula, chopped mango, red onion, red pepper, avocado, and edamame. Flake salmon on top, drizzle with reserved dressing, and sprinkle feta cheese.
  5. Serve and Enjoy: Gently toss salad, transfer to serving bowls, and garnish with additional veggies or herbs if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 18gProtein: 30gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 600mgFiber: 8gSugar: 6gVitamin A: 900IUVitamin C: 60mgCalcium: 150mgIron: 3mg

Notes

For fresh mango chunks, slice vertically around the pit and create a checkerboard pattern before scooping. Assemble salad just before serving for crispness.

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