RECIPES

Sautéed Wild Copper River Salmon with California Avocado, Tomato and Mango Salad

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Total Time:

10min

Cook Time:

10min

Nutritional Highlights (per serving)

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400
Calories
21 g
Total Fat
5 g
Dietary Fiber
36 g
Protein
18 g
Total Carbs
 Sautéed Wild Copper River Salmon with California Avocado, Tomato and Mango Salad

Enjoy a beautiful salad featuring California Avocados, Copper River Salmon, mango and tomato, ready in 25 minutes!

Ingredients

Serves: 4
  Fresh California Avocados, peeled and diced*
cups  chopped tomato
  mango, peeled, pitted and diced
1/4  cup  finely chopped red onion
Tbsp.  fresh lime juice
Tbsp.  chopped fresh cilantro
3/4  tsp.  salt, divided
Tbsp.  olive oil
  6-oz wild Copper River salmon fillets
1/4  tsp.  freshly ground black pepper

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Combine the avocado, tomato, mango, onion, lime juice, cilantro, and about one third of the salt in a bowl.
  2. Heat the oil in a large nonstick skillet over medium-high heat. Sprinkle the salmon with the remaining salt and pepper. Add to the skillet, skin side up and cook until nicely browned, about 4 minutes. Turn and cook until skin is crisp and the salmon is still slightly translucent in the center, about 4 minutes longer.
  3. Spoon the avocado mixture over the salmon and serve.

Serving Suggestion: For a beautiful presentation and delicious way to increase your daily servings of vegetables, serve on a bed of baby arugula or spring mix salad.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 400
Total Fat 21 g
Trans Fat 0 g
Saturated Fat 3 g
Unsaturated Fat 11 g
Polyunsaturated Fat 6 mg
Dietary Fiber 5 g
Protein 36 g
Total Carbs 18 g
Cholesterol 95 mg
Sodium 520 mg
Potassium 1380 mg
Total Sugar 11 g

Vitamin A 1299 IU; Vitamin C 33 mg; Calcium 45 mg; Iron 2 mg; Vitamin D 10 IU; Folate 105 mcg; Omega 3 Fatty Acid 3 g

% Daily Value*: Vitamin A 25%; Vitamin C 50%; Calcium 4%; Iron 10%; Total Fat 32%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

David Bonom

David Bonom and Copper River Salmon/Prince William Sound Marketing Association

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