Pan-Seared Salmon with Mexican Salsa
A quick, healthy salmon recipe with a fresh Mexican salsa of corn, avocado, black beans and lime. Light, vibrant and weeknight-friendly.
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Servings: 4 people
Calories: 414kcal
Equipment
- Frying Pan
- Mixing Bowl
Ingredients
- 4 salmon fillets about 150 g each, skin-off or skin-on if preferred
- 2 fresh corn cobs husks removed
- ½ cup canned black beans drained and rinsed
- 1 ripe avocado diced
- 2 cups cherry tomatoes quartered
- ¼ red onion finely diced
- ¼ cup coriander chopped
- Juice of 2 limes
- 2 tsp extra-virgin olive oil plus more for brushing
- Sea salt and black pepper
Instructions
- Char the corn: Brush cobs with a little oil and cook in a hot frying pan for 8–10 minutes, turning, until lightly charred. Cool slightly; slice kernels off the cob.
- Make the salsa: In a bowl, combine corn, black beans, avocado, tomatoes, red onion, coriander, lime juice and olive oil. Season and toss gently.
- Cook the salmon: Heat a large pan over medium-high heat with a drizzle of oil.
- Skin-off: Sear 3–4 minutes until golden; flip 2–3 minutes more or until just cooked.
- Skin-on: Cook skin-side down 4–5 minutes until crisp; flip 2–3 minutes.
- BBQ option: Grill the salmon and corn outdoors for a smoky finish — a great summer variation.
- Serve: Spoon the Mexican salsa onto plates and top with salmon. Add a squeeze of lime.
Video
Nutrition
Calories: 414kcal | Carbohydrates: 20g | Protein: 38g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Trans Fat: 0.003g | Cholesterol: 94mg | Sodium: 177mg | Potassium: 1442mg | Fiber: 6g | Sugar: 5g | Vitamin A: 658IU | Vitamin C: 26mg | Calcium: 45mg | Iron: 3mg