Salmon with Mango Avocado Salsa: 20-Minute Blood Health on a Plate

When 6 PM rolls around and you're staring into the fridge wondering how to create something nutritious and delicious in record time, this Salmon with Mango Avocado Salsa becomes your weeknight hero. In just 20 minutes, you can serve up a restaurant-quality meal that actively supports your blood health with every colorful, flavorful bite.

 

Why This Dish Powers Your Blood Health

This strategic combination of nutrients works together to support healthy circulation and blood function. Salmon delivers omega-3 fatty acids that help maintain healthy blood flow and reduce inflammation. Each 4-ounce serving provides approximately 1.6mg of iron, essential for red blood cell production and oxygen transport.

The mango salsa provides vitamin C that enhances iron absorption from the salmon, while avocado contributes heart-healthy monounsaturated fats. Together, these ingredients create a meal that nourishes your blood health while tasting indulgent.

The Recipe (Serves 4)

Prep Time: 7 minutes
Cook Time: 13 minutes
Total Time: 20 minutes

Ingredients

For the Salmon:

• 4 salmon fillets
• 2 tablespoons extra virgin olive oil
• 1½ teaspoons paprika
• ½ teaspoon cumin
• ¼ teaspoon thyme
• ½ teaspoon oregano
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon chili powder
• ¼ teaspoon cayenne pepper
• Salt and pepper to taste

For the Mango Avocado Salsa:

• 1 mango, peeled and cubed
• 1 avocado, cubed
• ½ cup cherry tomatoes, halved
• ¼ large red onion, finely chopped
• Juice of 1 lime
• Extra virgin olive oil to taste
• Salt and pepper to taste

Instructions

1. Preheat oven to 450°F and line a baking sheet with parchment paper.
   
   
2. In a bowl, mix together the olive oil, paprika, cumin, thyme, oregano, onion powder, garlic powder, chili powder, cayenne pepper, salt, and pepper. Brush the spice mixture on the flesh side of the salmon fillets (keep the skin on for moisture and flavor).
   
   
3. Place salmon on the baking sheet and bake for 13 minutes, or until it flakes easily with a fork.
   
   
4. While salmon bakes, combine mango, avocado, cherry tomatoes, red onion, lime juice, olive oil, salt, and pepper. Mix gently and refrigerate until ready to serve.
   
   
5. Serve the baked salmon with the mango-avocado salsa spooned over the top. Pair with quinoa, brown rice, or your favorite blood health-supporting side dish.
   
   

Make It Your Own

Fruit Alternatives: Peaches or nectarines work beautifully for similar sweetness with unique flavor profiles. 

Spice Adjustments: Reduce cayenne for milder palates, or add diced jalapeño to the salsa for extra heat. 

Protein Swaps: This spice blend works on other omega-3 rich fish like arctic char or mackerel, or chicken thighs. 

Meal Prep: The spice blend stores for up to a week; salsa stays fresh for 24 hours. 

 

Nutritional Breakdown (Per Serving)

Calories: 285
Protein: 26g
Iron: 1.6mg (9% DV)
Omega-3 Fatty Acids: 1,200mg
Vitamin C: 45mg (50% DV)
Healthy Fats: 18g

Blood Health Highlights:

• Iron supports healthy red blood cell formation
• Omega-3s promote cardiovascular health and circulation
• Vitamin C enhances iron absorption by up to 300%
• Monounsaturated fats support heart health

Your 20-Minute Solution to Better Blood Health

This Salmon with Mango Avocado Salsa proves you don't have to sacrifice nutrition for convenience. The warm, earthy spices complement salmon's rich flavor while the bright salsa adds cooling contrast. You're fueling your body with omega-3s, iron, and vitamin C needed to maintain healthy blood flow and circulation.

Whether feeding a family or meal-prepping for the week, this recipe delivers both satisfaction and peace of mind from nourishing your blood health.

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