Pan-Seared Salmon with Mango and Avocado Salsa. This amazing Pan-Seared Salmon with Mango and Avocado Salsa recipe comes from my friend Tracy Konoske at Healthy Lifestyles! Wild salmon has omega 3 fatty acids – which are ESSENTIAL to our good health and well-being! Our bodies are not able to make it, so it is vital that we get them from our diet!
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Salmon /ˈsæmən/ is the common name for several species of fish in the family Salmonidae. Other fish in the same family include trout, char, grayling and whitefish. Salmon are native to tributaries of the North Atlantic (genus Salmo) and Pacific Ocean (genus Oncorhynchus). Many species of salmon have been introduced into non-native environments such as the Great Lakes of North America and Patagonia in South America. Salmon are intensively produced in aquaculture in many parts of the world.
Mango
The mango is a juicy stone fruit (drupe) belonging to the genus Mangifera, consisting of numerous tropical fruiting trees, cultivated mostly for edible fruit. The majority of these species are found in nature as wild mangoes. They all belong to the flowering plant familyAnacardiaceae. The mango is native to South Asia,[1][2] from where it has been distributed worldwide to become one of the most cultivated fruits in the tropics. The center of diversity of the Mangifera genus is in India.
While other Mangifera species (e.g. horse mango, Mangifera foetida) are also grown on a more localized basis, Mangifera indica—the “common mango” or “Indian mango”—is the only mango tree commonly cultivated in many tropical and subtropical regions. It is the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.
Avocado
The avocado (Persea americana) is a tree native to Mexico and Central America, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. Avocado or alligator pear also refers to the fruit, botanically a large berry that contains a single seed.[3]
Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Avocado trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
Pan-Seared Salmon with Mango and Avocado Salsa
Ingredients
Mango and Avocado Salsa
- 2 Cups Mango Ripened & diced (about 2 mangos)
- 1/2 Cup Red Onion Finely diced
- 1 Cup Avocado Hass, diced (1 medium avocado)
- 1/4 Cup Fresh Cilantro Minced
- 2 Tbsp Olive Oil Extra virgin (I use Apollo Organic Olive Oil)
- Freshly Ground Black Pepper
- Pinch Kosher Salt
- 1/4 Tsp Red Pepper Flakes
- 1 Lime Juiced
Salmon
- 2 Pounds Wild Salmon Fillet Fresh
- 2 Tbsp Coconut Or ghee, or other fat of your choice that withstands heat without oxidizing
- Sea Salt
- Black Pepper Freshly ground
Instructions
Mango and Avocado Salsa
- Mix all ingredients together in a serving bowl.
Salmon
- Cut the salmon into four equal pieces.
- Season each side with salt and pepper.
- Heat a cast iron or Le Creuset skillet with the ghee (no teflon please!)
- Cook the salmon on the skillet skin side down for about 6 minutes, or until the skin is crispy enough to release from the skillet.
- Then quickly sear each side of the salmon for about 30 seconds. If you need a bit more heat to cook all the way through, cover with a lid. The biggest mistake people make when cooking fish is OVER cooking it. It just should be flaky but no raw pink inside. If it’s firm, it’ll be okay but you’ve over cooked it.
- Remove the salmon from the skillet, spoon on your choice of salsa and enjoy!
