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Sautéed Wild Copper River Salmon with California Avocado, Tomato and Mango Salad
Total Time:
10min
Cook Time:
10min
Nutritional Highlights (per serving)
400
Calories
21
g
Total Fat
5
g
Dietary Fiber
36
g
Protein
18
g
Total Carbs
Ingredients
Serves: 4| 1 | Fresh California Avocados, peeled and diced* | |
| 2 | cups | chopped tomato |
| 1 | mango, peeled, pitted and diced | |
| 1/4 | cup | finely chopped red onion |
| 2 | Tbsp. | fresh lime juice |
| 1 | Tbsp. | chopped fresh cilantro |
| 3/4 | tsp. | salt, divided |
| 1 | Tbsp. | olive oil |
| 4 | 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
- Combine the avocado, tomato, mango, onion, lime juice, cilantro, and about one third of the salt in a bowl.
- 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.
- 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.
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