You're going to love the fresh and bright flavors in this Mango Salmon Salad. An easy, nutritious dish that will transport you to a tropical island!
Table of Contents
About this Salad
Warm salmon, creamy avocado, and fresh tropical flavors in each bite? Sign me UP! This Mango Salmon Salad is my new go-to lunch. It's unbelievably delicious!
All you have to do is chop some veggies, cook some salmon, and sprinkle on some edamame beans to bring this salad to life. Drizzle with your favorite dressing for an AMAZING dish.
Make this Mango Salmon Salad for lunch today or add it to your meal prep routine. The fresh and bright flavor will no doubt fill your stomach and also brighten your day! It's super healthy with plenty of protein from both the fish and the edamame and lots of vitamins, nutrients, and fiber in the fruits and veggies.
- Chile Lime Seasoning: You can also use the infamous Mojito Lime seasoning.
- Wild Sockeye Salmon: Most often, you’ll find either Atlantic or Sockeye salmon in your grocery store. Atlantic is the more bubblegum colored fish and Sockeye is a bit darker. Wild Sockeye Salmon also has about ½ of the fat macros that thick cut salmon does. I purchased mine from Trader Joe's.
- Mango: You could also use pineapple!
- Veggies: This recipe includes fresh shredded lettuce, onion, crunchy bell pepper and creamy avocado.
- Edamame: I use these dried edamame beans, but fresh edamame also works AND has the same macros. Totally up to you which type you use, but I like the crunch the dried ones give to this salad.
See the recipe card below for a full list of ingredients and measurements.
How to Make This Recipe
1. Let's start by preparing the salmon. Season it with Chile Lime seasoning. Heat a cast iron skillet to medium heat.
2. Add in oil and spread around so pan is well coated. Place the salmon skin down on the pan. Cover with a lid for 3-4 minutes. Flip the salmon and cook for another 3-4 minutes or until the salmon reaches an internal temperature of 145°F-160°F.
3. Add the dressing ingredients into a mason jar and shake together. Then toss half of the dressing with the arugula. Cruciferous greens like kale, arugula, and others need to be massaged so the dressing softens the texture!
4. While the salmon is cooking, dice fresh mango, red onion, bell pepper, and avocado in ¼” inch bites. Prepare the edamame if needed. I like to use a vegetable chopper so everything is uniformly chopped.
5. Layer cooked salmon, massaged greens, and diced mango and vegetables into a bowl.
6. Garnish with feta cheese, avocado, edamame, and remaining dressing!
How to cut your mango
Let's talk about cutting your mango. You want a ripe one that's still firm so you don’t end up with a pile of mango mush.
Stand the mango up on your cutting board and imagine the flat pit in the middle third of the fruit. Then, cut the two outer thirds away from the pit. Discard the middle.
Then, cut a checkerboard pattern into the flesh of the outer two pieces without cutting the skin. Turn the skin inside out. The cubed mango should be loose enough to fall away from the skin, but you can also use your knife to cut the chunks away. Here’s a quick video on how to cut mango if you also need a visual.
Only dice up the portion of your avocado that you’re going to use on the salad. The less exposure the avocado has to the air, then the less browning you'll see. That said, you're still going to end up with an open avocado face.
A little avocado hack I’ve learned is to submerge the cut avocado completely in water. You can do this in a container and snap the lid closed until you’re ready to use the rest of it. You'll take out a perfectly green avocado! And don’t worry about the texture. Avocados are dense enough that they won’t soak up any of the water you’ve submerged it in!
This salad is great for meal prep, but assembly should take place just before enjoying. I recommend keeping the lettuce and vegetables, salmon, and dressing in separate containers. Also dried edamame out of the refrigerator as the bean will soften and lose the crunch factor if it’s been sitting in the fridge for a few days.
Yes! I left dressing out of the ingredient list because I want you to use what you like and what fits your personal macros best! My favorite dressing for this salad would be this Citrus Vinaigrette, but it is a bit higher in fat. If you need an alternative, this Panera Poppy Seed and this Wasabi Dijon are both delicious options as well and are fat free.
Swap out the lettuce for a bed of brown rice or also quinoa. This recipe would also make a fabulous grain bowl.
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Mango Salmon Salad
- Rubber Spatula
- measuring cups / spoons
- Salad bowl
- Cutting Board
- 1 tbsp chile lime seasoning
- 8 oz Wild Sockeye Salmon
- 3 cups arugula
- ½ fresh mango, or pineapple, diced
- ⅓ cup red onion, diced
- ½ red pepper, diced
- 1 small avocado
- ½ cup edamame
- ½ cup feta cheese crumbles
- ¼ cup olive oil
- 1 grapefruit, juiced
- 1 tbsp apple cider vinegar
- 2 tbsp mustard
- 2 tbsp honey
- Let's start by preparing the salmon. Season it with Chile Lime seasoning. Heat a cast iron skillet to medium heat.
- Add in oil and spread around so pan is well coated. Place the salmon skin down on the pan. Cover with a lid for 3-4 minutes. Flip the salmon and cook for another 3-4 minutes or until the salmon reaches an internal temperature of 145°F-160°F.
- Pour the dressing ingredients into a mason jar and shake together. Then toss half of the dressing with the arugula. Cruciferous greens like kale, arugula, and others need to be massaged so the dressing softens the texture!
- While the salmon is cooking, dice fresh mango, red onion, bell pepper, and avocado in ¼” inch bites. Prepare the edamame if needed. I like to use a vegetable chopper so everything is uniformly chopped.
- Layer cooked salmon, massaged greens, and diced mango and vegetables into a bowl.
- Garnish with feta cheese, avocado, edamame, and remaining dressing!
Looking for this in MyFitnessPal?
If you're using MyFitnessPal, search 'A Paige Of Positivity' and find MANGO SALMON SALAD calories and nutrition facts. Disclaimer: for most accurate macronutrients and caloric breakdown, it is recommended that you input each ingredient into your MyFitnessPal food diary.
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