Blackened Salmon with Mango Salsa

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Always looking for new ways to cook fish. The Mango Salsa is amazing (especially if you are a lover of cilantro like I am). If you aren’t a fan of spicy foods, skip the cayenne- still delicious.  Try serving it with a side of green beans.


Blackened Salmon with Mango Salsa
Servings: 4 • Size: 3 oz salmon with salsa • Points +: 6 pts • Smart Points: 4
Calories: 227 • Fat: 7 g • Carb: 12 g • Fiber: 2 g • Protein: 30 g • Sugar: 8 g
Sodium: 681 g • Cholesterol: 76 mg


For the mango salsa:

1 large ripe mango, peeled, seeded and coarsely chopped
1-2 tbsp chopped fresh cilantro
1 small clove garlic, minced
2 tbsp fresh lime juice

For the salmon:

1 tablespoon paprika
1 tablespoon cayenne
5 sprigs fresh thyme, washed, leaves removed and chopped
1 tablespoon freshly chopped oregano leaves
1 teaspoon kosher salt
1 lb (4 pieces) wild salmon fillet, skin-on
cooking spray (calculated with 1 tsp canola oil)


Combine all the salsa ingredients in a bowl, season to taste with salt and pepper and refrigerate salsa until ready to serve. Makes 1 cup.

In a small bowl, add the paprika, cayenne, thyme and oregano and salt and mix to blend. Put the mixture on a plate or other flat surface and coat the salmon fillets.

Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and generously spray with oil. When very hot add the salmon, flesh side down and cook for 2 to 3 minutes. Use a spatula to carefully turn the salmon, then cook an additional 5 to 6 minutes.


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