Blackened Salmon with Mango Salsa


For the salmon

  • 1 large salmon filet
  • Blackened seasoning rub (can find at most grocery stores in the spice aisle)
  • 1 tablespoon olive oil
  • Cast iron skillet (or any skillet that can get very hot)

For the mango salsa

  • 1-2 mangos (diced into 1 inch pieces)
  • ¼ red pepper (diced into small pieces)
  • 2 Tablespoon red onion (diced into small pieces)
  • 1 Jalapeño (deseeded and diced into small pieces)
  • Juice from 1 lime
  • Small bunch of fresh cilantro (chopped to liking)


I suggest making your mango salsa ahead of time, you want the flavors to meld together so the longer your salsa sits, the tastier it gets.

Mango Salsa

  • Prepare and dice 1-2 mangos (or if you’re like me, pay the extra $2 and buy pre-sliced mangos and simply dice the already prepped mangos into 1 inch pieces)…again I am all about making life easier and preparing fresh mangos is a pain in the booty. Add diced mangos to a medium size glass bowl.
  • Next chop and dice your red pepper, red onion, and jalapeño and add to the bowl with the mango.
  • Juice one lime and add juice to other ingredients.
  • Chop a small bunch of fresh cilantro to finish the salsa up and stir all ingredients together.
  • Preferably, let the mixture sit for at least one hour prior to dinner (I make this salsa first thing in the morning while my son is busy playing with his toys and let it sit in my fridge until dinner time.


  • Place your cast iron skillet over medium high heat with 1 tablespoon of olive oil.
  • While the cast iron heats up, cut your large salmon filet into 3-4 smaller filets.
  • Pat salmon filets dry with paper towel and generously season with the blackened seasoning rub (you can make your own blackened rub, but again, I’m all about convenience and ease so I just buy some and leave it in my pantry – also great on chicken!)
  • Now that your pan is searing hot, place seasoned salmon filets flesh side down and allow to cook, undisturbed for 2-3 minutes (you will know they are ready to flip when the salmon no longer adheres to the cast iron pan and you have a nice “bark” on them)
  • Once flipped, continue cooking your salmon skin side down for another 4-5 minutes depending on the size of your filets. If you have a meat thermometer, make sure the internal temperature of the salmon is 145 degrees F.
  • Plate up each salmon filet and top with mango salsa.
  • Enjoy!


  • I usually pair this salmon with rice and asparagus. Zataran’s makes a delicious cilantro lime rice that pairs perfectly with this salmon dish, however any rice will do.
  • To store: this salmon is best the day it is made, but you can store in the refrigerator for up to 2 days.
  • To reheat: although it is best to reheat this salmon over medium low heat in a skillet, I often take this to work for an easy meal prep and microwave for 1-2 minutes depending on the size of my filet (microwaving the salmon will however dry the fish out)


Mango Salsa

  • Serving: 1 of 6
  • Calories: 50
  • Protein: 0.7g
  • Carbs: 10g
  • Fat: 0.6g
  • Sodium: 1.9mg
  • Sugar: 8.5g

Blackened Salmon

  • Serving:1 of 4
  • Calories: 215
  • Protein: 31.7g
  • Carbs:0g
  • Fat: 8.9g
  • Sodium: 497mg
  • Sugar:0g