Delicious salmon tacos topped with vibrant mango salsa and served with lime.

Stovetop~25 minComplexity

Blackened Salmon with Mango Salsa and Avocado

Name: Blackened Salmon with Mango Salsa and Avocado
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: american
Ingredients: Brown sugar; Paprika, ground; Garlic powder; Onion powder; Oregano, dried; Thyme, dried; Ginger, fresh root; 1/2 teaspoon sea salt; Cayenne pepper, ground; Salmon, raw; Olive oil; Mango salsa, prepared; Avocado, raw

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.

Rate this recipe:

Ingredients

6 servings

•
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

1Combine the brown sugar, paprika, garlic powder, onion powder, oregano, thyme, grated fresh ginger, and cayenne pepper in a small bowl and stir until evenly mixed.
2Pat the salmon dry with paper towels, then rub olive oil over both sides of each fillet.
3Press the blackening spice mixture firmly onto the top and sides of each salmon fillet, coating evenly.
4Heat a large skillet over medium-high heat for 2 minutes until very hot. Working in batches if needed to avoid crowding, place the salmon skin side up in the skillet and cook 4–5 minutes until the spiced crust is dark brown and charred, then flip and cook 3–4 minutes more until the salmon flakes easily with a fork and the internal temperature reaches 145°F.
5Transfer the cooked salmon to a plate and let rest 2 minutes while you prepare the avocado.
6Slice the avocado into thin wedges.
7Divide the salmon evenly into 6 airtight containers while warm, then top each portion with mango salsa and avocado slices.
8Cool to room temperature before sealing and refrigerating for up to 3 days.

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

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

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.