Pan-Seared Salmon, Coconut Rice & Mango Salsa

Typically I provide you with a dish that tastes like a gourmand restaurant meal, but it surely’s really an excellent easy meal-prep-friendly recipe. That’s precisely what occurred right here with this pan-seared salmon! I can’t wait so that you can do this.

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White round bowl filled with pink pan-seared salmon and colorful spicy mango salsa over rice. Served with a lime wedge

This superior recipe entails easy pan-seared salmon, flavorful mango salsa and semi-sweet coconut rice. It comes collectively actually quick and there’s rather a lot you’ll be able to change to accommodate your dietary desire and wishes.

Commerce salmon to your favourite fish or animal protein:

I like salmon and discover it the best to make, however if you wish to use a special form of fish, go for it.

Shrimp would even be superb on this recipe, as would rooster and steak. Pork tenderloin may work too!

If you happen to’re vegan, you should use tofu or tempeh!

The salsa is the star of the dish right here, and the protein is simply the automobile for it if that is smart.

Your questions on cooking salmon: answered

Is it higher to bake or pan-sear salmon?

Both work! I discover baking salmon is simpler and higher for inexperienced persons because it’s extra hands-free. Plus it’s simpler to prepare dinner a thick piece within the oven vs the range the place you run the chance of burning the skin and undercooking the within. I discovered to prepare dinner salmon first by baking it! 

Pan-searing salmon will be tough and outcomes fluctuate broadly primarily based on the kind of pan you employ and the thickness of your salmon fillets.

If you happen to’re a newbie prepare dinner or new to cooking salmon, I like to recommend utilizing a non-stick pan. The sear and crust won’t be top-chef degree, however you’ll nonetheless get good colour and a few good crispy edges in your salmon. A grill pan or cast-iron skillet (like we use on this recipe) can also be a good way to get used to cooking salmon on the range. 

I don’t suggest stainless-steel pans to your first go at cooking salmon. Cooking fish on stainless-steel is difficult to grasp!

What facet of the salmon do you sear first?

All the time prepare dinner the skin-side down first. In case your salmon doesn’t have pores and skin, prepare dinner the flat facet first (that’s the place the pores and skin was). 

And in the event you’re baking it within the oven, place the salmon flat-side/skin-side down all the time.

How are you going to inform when salmon is finished cooking?

When salmon is finished cooking, it will likely be considerably agency to the contact and items will begin to “flake’ off. It’s very easy to overcook fish, so I like to recommend checking it typically! It actually will depend on the thickness of the fish fillet too.

If you happen to’re apprehensive about undercooking fish and meat on the whole, I extremely suggest utilizing a meat thermometer!

The cooked inner temperature of salmon needs to be round 145 F (68 C). 

Here’s the meat thermometer I recommend!

Three rectangular containers filled with pink pan-seared salmon and colorful spicy mango salsa. Also served with white coconut rice

Switching Up The Salsa

The unique recipe requires mango, cucumber, pink bell pepper, lime and cilantro. Chipotle powder or cayenne is what makes it spicy. If you happen to don’t like warmth, omit that spice and it’ll nonetheless be scrumptious.

You should utilize the next substances to modify up your salsa: peach or pineapple (as an alternative of mango), jalapeno, avocado (as an alternative of cucumber), and pink onion. Don’t skip the lime juice!

What To Know About Coconut Rice

Right here, we’re utilizing about half a can of coconut milk to taste the rice. It’s superb, and in the event you can eat coconut, I hope you attempt it!

If you happen to’re allergic to coconut, you’ll be able to change it with one other unsweetened nut-based or soy milk for some added delicate notes of sweetness (almond milk, cashew milk and so forth).

The rice gained’t be tremendous candy both means, however it should stability the spicy salsa and style scrumptious in the event you prepare dinner it with some coconut (or one other nut) milk.

Are you able to prepare dinner coconut rice in a rice cooker?

Sure! You possibly can completely make coconut rice in a rice cooker or Prompt Pot. Merely use your regular rice cooking methodology and change among the liquid with canned coconut milk.

Here’s a detailed coconut rice recipe for the rice cooker. And here’s one for the Prompt Pot.

Find out how to correctly reheat pan-seared salmon

Okay. I do know that is very controversial. However you’ll be able to completely reheat salmon efficiently within the oven, on the range and sure, within the microwave with out coping with any disagreeable smells.

When reheating salmon within the microwave, it’s greatest to cut back the facility in the event you can a bit which helps not fully overheat the salmon (which is what often causes the odor). 

If you happen to’d favor to make use of the range, you’ll be able to put the salmon in a pan with a bit oil over medium low warmth. I like to recommend masking the pan to verify the salmon is extra evenly reheated. It often takes a couple of minutes (longer in comparison with the microwave).

And if you wish to reheat salmon within the oven, place it in a small baking dish with a bit oil to keep away from the salmon sticking to the dish. You possibly can reheat the salmon at 275 F (135 C) till it’s heated by way of, about Quarter-hour. 

A rectangular container filled with pink, pan-seared salmon and colorful spicy mango salsa. There is also white coconut rice on the side

Storage & reheating notes:

This pan-seared salmon lasts within the fridge for as much as 4 days. I like to recommend storing the salsa on the facet so you’ll be able to simply reheat the rice and salmon, then prime it with the salsa. Reheat the salmon and rice within the microwave or on the range. I promise it gained’t odor so long as you’ve cooked it correctly (not overcooked)! This meal is just not freezer-friendly.

Completely satisfied prepping!

Listed below are another scrumptious salmon recipes to take a look at!

And don’t overlook to attempt a few of our different free meal prep recipes!


Pan-Seared Salmon with Spicy Mango Salsa and Coconut Rice


Prep Time 10 minutes

Cook dinner Time 25 minutes

Complete Time 35 minutes

Prep Time 10 minutes

Cook dinner Time 25 minutes

Complete Time 35 minutes

Servings 3 meals


  • 3/4 cup rice
  • 3/4 cup canned coconut milk
  • 3/4 cup water
  • 1 TBSP olive oil
  • 16 oz salmon reduce into 3 items
  • salt and pepper to style
  • 1 mango chopped into cubes
  • 1 pink bell pepper chopped
  • 1 cucumber peeled and chopped, sub avocado
  • 1 cup cilantro chopped
  • 1/4 tsp chipotle powder sub cayenne
  • 2 lime 1 reduce into wedges, 1 reduce in half


  • Add the rice, coconut milk and water to a pot with a bit salt. Carry to a boil, then scale back to a simmer and canopy till you see little “holes” within the rice (about 12-Quarter-hour). Then flip off the warmth, however go away the rice lined so it could possibly steam for Quarter-hour. The much less you fuss with rice, the higher!

  • Grill the salmon: Pat your salmon dry and season either side with salt and pepper. Warmth a skillet for 3-4 minutes over a medium flame. Add olive oil (or avocado oil if in case you have it) and let that warmth up for a minute or two. Add the salmon to the pan pores and skin facet down. In case your salmon doesn’t have pores and skin, lay it flat-side down. Cook dinner the salmon over medium warmth for 6-7 minutes over medium warmth relying on how thick your salmon is. For an extended piece, prepare dinner as much as 10 minutes on the pores and skin/flat facet. The hot button is cooking it longer on the pores and skin facet, then half the time (3-4 minutes) on the opposite facet.

  • Make the salsa: Add the mango, pink bell pepper, cucumber and cilantro to a bowl. Add salt, chipotle powder or cayenne and juice from one lime. Toss, then style and alter spices as wanted.

  • Assemble! Divide the rice and salmon between three meal prep containers. Preserve the salsa on the facet because it shouldn’t be reheated (however the rice and salmon can/needs to be reheated). Garnish with further lime wedges.

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