Pan-Seared Wild Salmon
- 1 lb salmon, wild, Alaskan
- kosher salt
- cracked black pepper
- 1 tbsp avocado oil
Cucumber Mango Salsa
- 2 champagne mangos, diced to 1/2″
- 1/2 red bell pepper, halved, seeds removed, then diced to 1/2″
- 1/2 English cucumber, halved, seeds removed, then diced to 1/2″
- 1/4 red onion, diced to 1/2″
- 1/2 c. Italian parsley, chopped
- 1 lime, zested and juiced
- 1 tbsp, unfiltered extra virgin olive oil
- 1 tsp sea salt
- 1 tsp cracked black pepper
- Pull the salmon out of the fridge and set it on the counter to come to room temperature while you prepare the cucumber mango salsa.
- In a large bowl, combine the diced mango, bell pepper, cucumber, red onion, and parsley. Add the juice and zest of lime, olive oil, and salt, and pepper to taste. Mix the ingredients with a wooden spoon until incorporated and set aside.
- Using a sharp knife, slice the salmon fillet into 4 equal portions. Pat each salmon fillet dry with paper towels, then season the flesh with salt and pepper.
- Heat a cast-iron or non-stick skillet over medium-high heat and add about a tablespoon of avocado oil. Heat the oil until it shimmers. Add the fillets to the pan skin-side down and then do not touch them. Cook over medium-high heat for 3-7 minutes (depending on the thickness of the fillets), or until the flesh is mostly light pink instead of translucent.
- With a fish spatula, gently flip each fillet and cook for an additional 30 seconds to one minute. (If the skin sticks or begins to tear when you attempt to flip, it probably needs another minute or two of cooking.)
- Remove the fillets from the pan and transfer them to plates. Allow to rest for a few minutes, then top with 1/4 of the mango salsa and serve immediately.
Calories: 291kcal (15%)