Pan Seared Wild Salmon Fillets and Mango Salsa


  • 1 ripe mango
  • 1 clove of garlic
  • 1 tsp salt
  • 2 tbsp mild peppers
  • juice of 1 lime
  • juice of 1 lemon
  • extra virgin olive oil
  • kosher salt
  • fresh ground pepper
  • wild salmon
  • quinoa
  • asparagus spears


  1. Prepare the mango salsa. Mix in a bowl: 1 ripe (peeled and diced) mango, juice of 1 lime, 1 minced clove of garlic, 2 tablespoons of diced mild or medium-hot pepper depending on taste (Anaheim is a nice kick without being overwhelming), 1 tsp salt. Put this in the fridge for at least an hour to let the flavors blend. Pull it out of the fridge as you start the quinoa.
  2. Put the quinoa on the stove according to package instructions. (Give yourself enough time cook it because it's not that good undercooked.)
  3. Put the juice of a lemon on the salmon. Put some freshly ground pepper on it. Put a little EV olive oil on the top. Let it sit for a few minutes while you prep the asparagus.
  4. Drizzle a little olive oil over the asparagus and then roll them around to coat well. Sprinkle a little kosher salt over the spears. Put in a preheated 425-degree oven for 7-8 minutes, a minute more if the asparagus is really thick.
  5. Heat a skillet on medium high heat; I use an iron skillet that's seasoned and don't add any additional oil. When you put the asparagus in the oven, begin to sear the salmon. Sear the salmon a few minutes, until you see that it's starting to cook through. Flip the salmon in the pan and sear it until it's just under the doneness you like (as the salmon will continue to cook). Pull the skillet off the heat.
  6. Put the salmon on a bed of quinoa. Accent the salmon with a generous amount of the salsa. Lay the asparagus spears on top of everything. It's beautiful, colorful, balanced in terms of flavors, and a nutritional champion.

Submitted by Maryann K from Estes Park, CO for SeaBear's Healthy Eating Recipe Contest
Serves 4-6.

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