A gorgeous healthy yet filling salmon dish, which is naturally gluten and dairy free, you need to add this recipe to your regular meal plan, it’s so good! Since I dreamed it up last week we’ve had it three times as it’s such a satisfying meal.
Pan-fried salmon is very easy to make, so even if you haven’t had much luck cooking fish at home in the past, this dish is very doable. Simply fried in a minimal amount of olive oil, the salmon fillets then sit on a bed of brown rice (or carb/salad of your choice) and zingy mango salsa. To finish the fish, a generous drizzle of homemade salsa verde, packed with herbs and capers.
It is easy enough to be made as a mid-week meal, but also looks fancy enough to work as a dinner party main. I’ve used this recipe for both occasions now and really enjoy making it. It’s quick, with no fuss involved, plus you can prep the two salsas ahead of time if you want to maximise chatting time with your guests or family :).
Salmon: the salmon I tend to use for this recipe is boneless, skin-on salmon fillets, approx 130g each. Of course you can use a large piece or different cut, but you will need to vary the cooking times accordingly. Aim for salmon that is just-cooked in the middle, as it will cook a little more during the resting time.
Mango salsa: I use fresh mango, peeled and destoned, for this recipe. I think tinned would work quite well too, although the flavour would be slightly sweeter. You could balance it out with some extra lime juice.
I’ve specified red bell pepper purely because it’s visually a nice contrast with the yellow mango and sweetcorn. Feel free to use another sweet bell pepper colour, such as yellow or orange instead.
As for the sweetcorn, I just use a tinned variety – Green Giant is my fave!
Salsa verde: the flavours from this herby salsa finish off the dish so well. Packing a flavoursome, salty punch. I use fresh parsley (stalks and leaves) and fresh basil when making mine. I would advise using fresh as dried herbs wouldn’t give a nice smooth sauce.
The capers I use are jarred capers – simply scoop with a spoon and drain off the brine before use.
If you have any other questions about this recipe, please pop me an email at email@example.com. I’m always happy to answer your queries!
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Thanks so much!
- 2 boneless, skin-on salmon fillets
For the mango salsa:
- 100g (3.5oz) mango
- 75g (2.5oz) sweetcorn
- 2 spring onions (approx 20g/1oz)
- 75g (2.5oz) red bell pepper
- Juice of half a lime
- Salt and pepper
For the salsa verde:
- 20g (1oz) fresh parsley/basil (I use 12g parsley leaves and stalks, 8g basil leaves)
- 1 large garlic clove
- 20g (1oz) capers
- 30ml (1.5oz) olive oil
- 10ml (0.5oz) lemon juice
- If you you plan on serving the salmon with brown rice (my fave pairing for this dish) get it on to cook now as it usually takes about 25-30 mins. And that's how long this meal takes to make :).
- Start by preparing the mango salsa. Dice the mango and red pepper into small cubes and add to a small bowl. Slice the spring onions thinly and add to the bowl, along with the sweetcorn and lime juice. Season with a little salt and pepper, stir well and set aside.
- Next, the salsa verde! For this you will need a small blender (I used a Kenwood Mini Chopper). Place the herbs, garlic clove (peeled), capers, olive oil and lemon juice into the blender bowl. Pop the lid on and whizz until all the big chunks have been broken down. Set aside.
- Take the salmon fillets and pat them dry with some kitchen towel. Rub a little olive oil on the top of the fillets. Heat a frying pan to a medium-high heat and place the salmon fillets carefully into the pan, skin-side down. Cook for approx 4 minutes to get the skin nice and crispy, then carefully flip the fillets over and cook for 2-3 minutes on the other side. Take the salmon out of the pan and set aside to rest while you assemble everything.
- Divide the mango salsa between two dinner bowls/plates, then add a heap of rice (or your chosen carb) next to it. Sit a salmon fillet on top and then pour a generous drizzle of salsa verde over the rice and next to the salmon. Enjoy!
For more tasty gluten free meal ideas, why not bookmark some of my other recipes for next week’s meal plan: