Seared Salmon with Avocado, Shrimp, and Mango Salsa

Photography: Becky Luigart-Stayner; Styling: Jan Gautro

Chef Charles Holmes serves salmon for brunch often and says it's a big hit at the Gaige House Inn--particularly when it's hot outside. Since most of the guests have been hiking or walking by the time they show up for brunch, they appreciate a substantial meal. Salmon and avocado contribute heart-healthy monounsaturated fats.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 500
  • Calories from fat: 54%
  • Fat: 30g
  • Saturated fat: 5.5g
  • Monounsaturated fat: 14g
  • Polyunsaturated fat: 8.2g
  • Protein: 42g
  • Carbohydrate: 15g
  • Fiber: 5g
  • Cholesterol: 155mg
  • Iron: 3.2mg
  • Sodium: 482mg
  • Calcium: 92mg

Ingredients

  • Salmon:
  • Cooking spray
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Salsa:
  • 1 cup cubed peeled ripe mango
  • 1/2 cup medium shrimp, cooked and peeled
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon olive oil
  • 1 jalapeño pepper, seeded and chopped
  • 6 cups gourmet salad greens
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 peeled avocado, cut into 1/4-inch wedges

Preparation

  1. To prepare salmon, heat a large nonstick skillet coated with cooking spray over medium heat. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Add fish to pan, and cook for 9 minutes or until the fish flakes easily when it is tested with a fork, turning once.
  2. To prepare salsa, combine mango and the next 6 ingredients (mango through jalapeño) in a medium bowl, and toss well to combine.
  3. Combine the salad greens, juice, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and avocado wedges in a large bowl; toss gently to combine. Arrange a salmon fillet on each of 4 plates; top each with 1/2 cup salsa and 1 1/2 cups salad mixture.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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