Salmon with Mango Salsa

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This Salmon with Mango Salsa is a bright and colorful dish perfect for waking up your taste buds! Buttery salmon is pan-seared until tender and flaky, then topped with a refreshing mango salsa with a touch of jalapeño for heat. A bed of coconut brown rice rounds out the meal.

A recipe image of Salmon with Mango Salsa
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Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.

  • This flavorful, weeknight-friendly dish is ready in just 35 minutes.
  • Salmon contains omega-3 fatty acids to fight inflammation, and protein for building muscle. 
  • This recipe also works well with mahi-mahi or grilled chicken instead of salmon.

Our Salmon with Mango Salsa is a complete meal ready in just over 30 minutes. The combo of healthy fats and protein from the salmon and delicious and nutritious complex carbs from the rice and salsa are the perfect balance for health. This vibrant meal is bursting with freshness from the antioxidant-packed mango salsa, and we elevated brown rice with coconut milk to pair with the smoky, flaky salmon—it will be love at first bite. Keep reading for our expert tips on rice cooking technique, smart ingredient substitutions and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • For perfectly seared salmon, start it on high heat. When it’s nicely browned, flip it and reduce the heat to cook it more gently until done—when opaque and flaking easily with a fork.
  • We enhance the flavor of the rice by heating it for a minute in coconut oil.
  • This recipe can also be adapted for grilled chicken instead of salmon, or you might consider using a different fish, like mahi-mahi.

Nutrition Notes

  • Brown rice has slightly more fiber and protein than plain white rice, although either can be used. Brown rice is considered a whole grain and has small amounts of B vitamins, essential for a healthy metabolism. 
  • Salmon is rich in the omega-3 fatty acids DHA and EPA. These healthy fats are anti-inflammatory and help improve brain health, including memory, learning and cognition. Salmon is also an excellent source of protein, which is helpful for weight loss and weight maintenance and for building and maintaining muscle mass. 
  • Mangos are naturally sweet and are an excellent source of immune-supporting vitamin C. They are also a good source of folate for heart health and copper for energy production.
A plate with raw salmon surrounded by ingredients for a recipe including spices grains vegetables and fruits on a table

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.

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Ingredients

Original recipe (1X) yields 4 servings

  • 2 teaspoons unrefined coconut oil plus 2 tablespoons, divided

  • 2 cups quick-cooking brown rice

  • 1 (14-ounce) can unsweetened coconut milk, well stirred

  • cup water

  • 1 teaspoon salt, divided

  • ½ cup chopped fresh mango

  • cup chopped red bell pepper

  • cup chopped red onion

  • 2 tablespoons chopped fresh cilantro, plus more for garnish

  • 1 small jalapeño pepper, seeded and finely chopped (1 tablespoon)

  • 1 small clove garlic, grated (¼ teaspoon)

  • 2 tablespoons lime juice, plus wedges for serving

  • 1 teaspoon chili powder

  • ½ teaspoon garlic powder

  • 4 (5-ounce) skinless salmon fillets, patted dry

  • Toasted coconut flakes for garnish (optional)

Directions

  1. Heat 2 teaspoons coconut oil in a medium saucepan over medium-high heat. Add 2 cups rice; cook, stirring constantly, until the rice grains are well coated in oil, about 1 minute. Add stirred coconut milk, ⅔ cup water and ¼ teaspoon salt; bring to a boil over high heat. Cover and reduce heat to maintain a gentle simmer; cook until the rice is tender and all the liquid is absorbed, about 18 minutes. Remove from heat and fluff with a fork. Cover and set aside to keep warm.

    Pouring liquid into a pan of rice on the stove

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.

  2. Meanwhile, combine ½ cup mango, ⅓ cup each bell pepper and onion, 2 tablespoons cilantro, the chopped jalapeño, grated garlic, 2 tablespoons lime juice and ¼ teaspoon salt in a small bowl.

    Bowl of diced mango salsa with a wooden spoon and a green kitchen towel on the side

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.

  3. In a separate small bowl, combine 1 teaspoon chili powder, ½ teaspoon garlic powder and the remaining ½ teaspoon salt. Sprinkle evenly over both sides of the salmon fillets. Heat the remaining 2 tablespoons coconut oil in a large nonstick skillet over medium-high heat. Add the salmon; cook until golden brown and opaque about halfway up the sides of fillets, about 4 minutes. Flip the fillets and reduce the heat to medium-low. Continue to cook until the salmon is fully opaque and flakes easily with a fork, about 5 minutes more.

    Four cooked salmon fillets in a frying pan

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.

  4. Divide the rice among 4 plates and top each with a salmon fillet. Spoon the mango salsa over the salmon. Garnish with cilantro, sprinkle with coconut flakes and/or serve with lime wedges, if desired.

Nutrition Information

Serving Size: 1 salmon fillet, about 1 cup rice & about ¼ cup salsa

Calories 681, Fat 36g, Saturated Fat 23g, Cholesterol 90mg, Carbohydrates 47g, Total Sugars 5g, Added Sugars 0g, Protein 41g, Fiber 3g, Sodium 702mg, Potassium 775mg

Frequently Asked Questions

  • Can I get creative with the salsa?

    Definitely! You can add avocado to the salsa if you want. If you prefer extra heat, try using a spicier pepper, such as serrano, Fresno or habanero.

  • What if I can’t find toasted coconut flakes?

    You can easily toast your own. Simply add the desired amount of coconut flakes to a nonstick skillet over medium-high heat. Stir occasionally until the flakes turn golden brown, which should take about 3 minutes.

  • Can I use store-bought mango salsa?

    While some grocery stores carry mango salsas, and you can use one for this recipe, our homemade version is much brighter and fresher. We feel it makes a difference. Be sure to use a fully ripe mango. Gently squeeze it with the palm of your hand—it should have a little give to it, and it should smell fruity at the stem.

  • How should I store and reheat leftovers?

    For best storage, refrigerate the salmon and salsa in separate airtight containers. Be sure the salmon has cooled before placing it in the refrigerator. It should remain fresh for about 3 days. To reheat the salmon, use a skillet on low heat to prevent the fish from drying out. The salsa will stay good in the fridge for about 2 days, and you can serve it cold or at room temperature.

  • What should I serve with Salmon with Mango Salsa?

    When serving salmon dishes like this one, there are numerous easy and delicious side options to consider. This recipe includes brown rice, so we’d focus on a vegetable side, like our Roasted Vegetable Salad with Dijon Vinaigrette, Green Bean Salad with Balsamic & Tomatoes or Skillet Corn, or serve it with a Simple Green Salad with Citronette.

Recipe developed by Marianne Williams

EatingWell.com, September 2025

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.