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broiled salmon with mango salsa

Broiled Salmon with Mango Salsa

Citrus and honey infused broiled salmon with the salsa made from fresh tropical fruit!  Packed with high quality proteins and omega-3 oils! This is a truly well-rounded dish: very colorful, full of anti-oxidants, fiber, fruit (mangoes and pineapple), vegetables (tomatoes and onions), protein and healthy fats ! 

Course Main Course
Cuisine American, Italian, Mediterranean
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 people
Calories 448 kcal
Author Julia

Ingredients

Mango salsa:

  • 2 cups pineapple , chopped in small cubes
  • 1 cup mango , chopped in small cubes
  • 1 cup tomato , chopped in small cubes
  • 1/4 cup red onion , minced
  • 1/4 cup cilantro , chopped finely
  • 2 tablespoons lime juice , freshly squeezed
  • Salt and pepper to taste

Glaze:

  • 2 tablespoons honey
  • 2 tablespoons lime juice , freshly squeezed
  • 2 tablespoons soy sauce (use gluten free soy sauce for gluten free version)

Broiled Salmon:

  • 1.5 pounds salmon fillet
  • salt and pepper
  • 3 tablespoons olive oil

Instructions

Make mango salsa:

  1. Mix all chopped ingredients for mango salsa in a large bowl, add lime juice, add salt and pepper to taste. Set aside to let the juices do their work.

Make glaze:

  1. Combine honey, lemon juice and soy sauce in a small pan on medium heat until honey is softened and well incorporated with other ingredients. Set aside.

How to broil salmon:

  1. Preheat broiler. 

  2. Season the salmon on both sides with salt and pepper. 

  3. Before broiling salmon in the oven, I like to sear it a little bit on the stove top: this will add nice color and will also allow to easily remove the skin. Heat 3 tablespoons olive oil on high heat in a skillet on stove top until very hot. 

  4. Add salmon, non-skin side down and sear on high heat for 2 minutes, constantly moving the salmon in the skillet so that it doesn’t stick. After it’s nicely seared, flip the salmon skin side down and continue searing for 2 more minutes on its skin side, constantly moving the salmon to avoid sticking to the skillet. After it’s nicely seared on the skin side, remove the skin easily with spatula.

  5. Place the salmon in an oven-proof dish skin-less side up (with the side that used to have skin – down). 

  6. Brush the top of salmon with half the amount of glaze. 

  7. Broil for about 3 minutes, brush with the remaining amount of glaze and broil for additional 2-3 minutes until nicely charred. Watch to make sure the salmon does not burn because of the sugar in the honey. 

  8. Remove from the broiler, cover with foil and let it sit for about 10 minutes before serving. This will allow salmon to cook through but not be overcooked.

  9. Serve with mango salsa. 

Nutrition Facts
Broiled Salmon with Mango Salsa
Amount Per Serving
Calories 448 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 3g19%
Cholesterol 93mg31%
Sodium 582mg25%
Potassium 1100mg31%
Carbohydrates 28g9%
Fiber 2g8%
Sugar 23g26%
Protein 35g70%
Vitamin A 940IU19%
Vitamin C 64.4mg78%
Calcium 39mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.