Blackened Salmon with Mango Salsa - Skinny

By sheilaolim

Servings: 4 • Size: 3 oz salmon with salsa • Old Points: 5 • Points+: 6 pts
Calories: 227 • Fat: 7 g • Carb: 12 g • Fiber: 2 g • Protein: 30 g • Sugar: 8 g
Sodium: 681 g • Cholesterol: 76 mg

Ingredients

• For the mango salsa:
• 1 large ripe mango, peeled, seeded and coarsely chopped
• 1-2 tbsp chopped fresh cilantro
• 1 small clove garlic, minced
• 2 tbsp fresh lime juice
• For the salmon:
• 1 tablespoon paprika
• 1 tablespoon cayenne
• 5 sprigs fresh thyme, washed, leaves removed and chopped
• 1 tablespoon freshly chopped oregano leaves
• 1 teaspoon kosher salt
• 1 lb (4 pieces) wild salmon fillet, skin-on
• cooking spray (calculated with 1 tsp canola oil)

Preparation

Step 1

Combine all the salsa ingredients in a bowl, season to taste with salt and pepper and refrigerate salsa until ready to serve. Makes 1 cup.

In a small bowl, add the paprika, cayenne, thyme and oregano and salt and mix to blend. Put the mixture on a plate or other flat surface and coat the salmon fillets.

Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and generously spray with oil. When very hot add the salmon, flesh side down and cook for 2 to 3 minutes. Use a spatula to carefully turn the salmon, then cook an additional 5 to 6 minutes.

Arrange the salmon on a platter, top with mango salsa and serve immediately