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Blackened Salmon with Mango Salsa

Blackened wild salmon filets seasoned with cayenne, paprika and herbs are seared in a skillet then topped with a fresh mango salsa – if you can take the heat, then you’ll love this dish!

I picked up some wild salmon and was in the mood to make it blackened and thought it would pair perfectly with a mango salsa. I searched for a good blackened spice rub and came upon a recipe from Alex Guarnaschelli[1]. Now, I’m a little bit of a spice wimp, I will admit and I had to open my windows while this cooked because the spice was making me cough (yikes!). Naturally I was kinda nervous that this would be too spicy for my taste buds, but the sweet mango salsa gave me a relief from the heat and although it was a little hot, I was able to eat it just fine (along with a glass of water).

Next time I make this, I may replace the cayenne for chili powder to tone it down, but if you like it hot I wouldn’t change a thing! I used salmon because of all the wonderful omegas but you can use whatever fish you like (cooking time may need to be adjusted). This is ready in less than 30 minutes start to finish, so it’s perfect for a weeknight meal. Enjoy!

Blackened Salmon with Mango Salsa
Servings: 4 • Size: 3 oz salmon with salsa • Old Points: 5 • Points+: 6 pts
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.

Arrange the salmon on a platter, top with mango salsa and serve immediately.


  1. ^ Alex Guarnaschelli (www.foodnetwork.com)

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