Pan Fried Wild Alaskan Salmon with Fresh Mango, Avocado & Tomato Salsa
This dish is so easy, yet so satisfying on so many levels. It smells amazing, looks fabulous, has great texture and tastes delicious. Don’t worry if you don’t like to cook fish. It’s simple, just make sure you start with a hot pan, add the oil, then the fish skin side down. Set you timer for six minutes and let the cooking begin, when the timer goes off, carefully turn the fish over and cook for one more minute. That’s it, job done. If you’re cooking more fillets, wipe out the pan and start all over again. Here’s a little information about mangoes.
Mangoes are tropical stone fruits, plump and oval in shape and about the size of a large orange. They have an inedible skin that ranges in color from yellow to green through to red-green, depending on the variety, whilst inside is a soft, edible yellow/orange flesh and a hard inedible stone.
Mangoes only grow in warmer climates. They are native to Southern Asia, but they are now grown in other countries including the US, Mexico and the Caribbean.
Mango is a low-calorie fruit that is high in fiber, and is a great source of vitamins A and C. It also contains folate, B6, iron and a little calcium, zinc and vitamin E. Mangoes are a good source of antioxidants, containing certain phytochemicals such as gallotannins and mangiferin. The mango’s phytochemicals have been studied for their gastroprotective effects, offering both anti-inflammatory and antioxidant properties to the digestive system, and may even help reduce inflammation in conditions like ulcerative colitis.
Chef’s tip:
Mangoes shouldn’t be put in the fridge until they are ripe, so simply place unripe fruits at room temperature for a few days or you can place them in a paper bag to speed up the process. As soon as they are ripe, store in the fridge for up to five days. In order to tell if it is ripe, just gently squeeze it – it should feel soft and you may be able to smell a sweet scent from the stem-end of the fruit.
Pan Fried Wild Alaskan Salmon with Fresh Mango, Avocado & Tomato Salsa
Serves 4
Ingredients:
1 fresh mango, peeled, stoned removed and flesh diced
1 cup cherry tomatoes, cut into quarters
1 avocado, stone removed, flesh cut into dice
1 lime, zest and juice of
4 tablespoons extra virgin olive oil
2 tablespoons freshly chopped cilantro
½ small red onion, peeled and diced
4x 6oz wild Alaskan salmon fillets
Maldon salt and freshly ground black pepper
2 tablespoons extra virgin olive oil
How to make:
Take a medium size bowl and combine the mango, tomatoes, diced avocado, lime, 4 tablespoons of extra virgin olive oil, cilantro and red onion together for the salsa and set aside.
Season the salmon fillets with salt and black pepper.
Take a medium size frying pan and place over a medium heat, add 1 tablespoon of olive oil, then place 2 portions of the salmon fillets skin-side down.
Cook for 6 minutes so the skin becomes crisp and golden, then turn the fish onto the flesh side for 1 minute, then remove. Repeat with the remaining olive oil and salmon filets.
To serve, top each fillet with a generous spoonful of salsa and serve.