Blackened Salmon with Mango Salsa and Avocado
This Blackened Salmon with Mango Salsa delivers 25g protein and 301 calories per serving — a solid mid-range option for lighter training days. Quick-preps 6 servings on the stovetop, making it efficient for meal prep while keeping calories controlled.
Ingredients
- •Brown sugar(10g)
- •Paprika, Ground(5g)
- •Garlic powder(5g)
- •Onion powder(5g)
- •Oregano, Dried(5g)
- •Thyme, Dried(5g)
- •Ginger, Fresh Root(3g)
- •1/2 teaspoon sea salt
- •Cayenne Pepper, Ground(1g)
- •Salmon(680g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mango Salsa, Prepared(480g)
- •Avocado
Instructions
- 1Preheat the oven to 400°F.
- 2Line a rimmed baking sheet with parchment paper or foil.
- 3In a small bowl, combine the sugar, paprika, garlic powder, onion powder, oregano, thyme, ginger, salt, and cayenne. Stir to mix well.
- 4Place the salmon skin side down on the prepared baking sheet. Drizzle the oil over the top. Sprinkle the seasoning all over the fish, rubbing it in with your hand to coat completely.
- 5Bake until the salmon easily flakes with a fork, 12 to 15 minutes depending on the thickness of the filet.
- 6Serve the salmon topped with mango salsa and sliced avocado.
Nutrition — Per Serving
301
calories
25g
protein
18g
fat
- Carbohydrates
- 10g
- Saturated fat
- 3.9g
- Sodium
- 639 mg
- Dietary fiber
- 2.7g
6 servings per batch · ~202g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Blackened Salmon with Mango Salsa and Avocado have per serving?
Each serving delivers 25g of protein with 301 calories, providing a moderate protein dose in a relatively low-calorie package. The macro breakdown includes 18g fat and 10g carbs per serving.
How long does Blackened Salmon with Mango Salsa and Avocado take to prep?
Quick prep time with 6 servings from one stovetop cook session means you're batch-prepping efficient single-protein meals for multiple days.
Is Blackened Salmon with Mango Salsa and Avocado good for muscle gain?
With 25g protein and 301 calories per serving, this works as a moderate protein meal during a muscle-gain phase but is better used as a lighter lunch or dinner component. You'd typically pair it with a carbohydrate source like rice or sweet potato to support your daily protein and calorie surplus.
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