Seared Salmon with Mango Salsa

This Seared Salmon with Mango Salsa is the perfect salty-sweet dinner combo. 

The fresh mango, red onion and red pepper are a great cold, crisp contrast to the smooth, savory flavors in the salmon. Seasoned with cumin, oregano, salt and pepper, this is a simple yet delicious meal to prepare. Salmon can be a great weeknight meal because it cooks in under ten minutes.

Try serving this mango salsa on salmon with a side of farro or our Crispy Green Bean Fries. If you prefer, the salmon can also be baked, grilled, or blackened, then topped with the mango salsa.

Health Benefits of Salmon

On the Mediterranean Diet we recommend consuming fish at least twice per week because of the many health benefits. Salmon is a fatty fish that contains higher amounts of unsaturated fats, which are particularly important for heart and brain health. Unsaturated fats are considered “good” fats because they help promote a healthy lipid profile, and they are anti-inflammatory. Salmon is a great source of these healthy fats and a great source of protein.

Health Benefits Of Mango

Mango is not only delicious but so nutritious! Mangoes are rich in vitamin C, folate, and B6. While mango does contain some natural sugars, this isn’t something to be concerned about. The fiber in the mango helps our bodies slowly absorb the sugar, preventing an unwanted spike in blood sugar. The healthy fats and protein in the salmon further slow digestion, allowing our body sufficient time to process the sugar and absorb all the nutrients from the mango. Overall, mango is a healthy food that pairs wonderfully alongside the seared salmon. 

What You Need To Make Salmon with Mango Salsa

  • Salmon filets
  • Olive oil
  • Cumin 
  • Oregano
  • Salt and pepper to taste 
  • Mangoes 
  • Red onion
  • Red bell pepper
  • Jalapeño
  • Lime
  • Cilantro

How To Make Our Salmon with Mango Salsa

Begin by dicing the mango, red onion, red pepper, jalapeño, and cilantro. Combine these ingredients in a bowl with the lime juice and salt and pepper. To prepare the salmon, begin by patting it dry with a paper towel and then evenly coating it with olive oil. Sprinkle the salmon with spices and pat gently into the salmon.

Heat a nonstick pan over medium heat and add olive oil to the pan. Place the salmon in the well-heated pan flesh-side down. Sear the salmon for about 3 minutes then flip and cook for an additional 3 minutes. Serve the seared salmon with mango salsa on top. 

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seared salmon with mango salsa fully mediterranean
Seasoned with cumin, oregano, salt and pepper, this is a simple yet delicious salmon topped with a bright and flavorful mango salsa.
Course Dinner, Lunch, Main Course
Servings 4 servings
Cuisine Mediterranean Diet
Diet Gluten Free


  • Non-stick skillet
  • Large Bowl



  • 4 6oz Salmon filets
  • Olive oil
  • Cumin
  • Oregano
  • Salt and pepper to taste

Mango Salsa

  • 2 Large mangoes diced
  • ½ Red onion diced
  • 1 Red bell pepper diced
  • 1 Jalapeño diced
  • Juice of one lime
  • ½ cup cilantro chopped
  • Salt and pepper to taste


  • Prepare the salsa: Combine mangoes, red onion, bell pepper, jalapeno, lime juice, cilantro and salt and pepper in a medium bowl. Taste and adjust seasonings.
    seared mango salsa
  • Prepare the salmon: Pat salmon dry with a paper towel. Drizzle salmon with olive oil, sprinkle with cumin, oregano, salt and pepper and pat spices into salmon.
  • Heat a tablespoon or two of olive oil in a nonstick pan over medium heat. Once the olive oil starts to glisten, place salmon flesh-side down in the pan (it should sizzle when placed in the pan). Let the salmon sear for 3 minutes and then flip over and continue to cook 3-4 minutes or until desired doneness. Set aside.
  • Spoon salsa over the salmon and enjoy!
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Looking For More Salmon Recipes?

Check out a few of our other salmon recipes for a quick and healthy dinner.