Salmon with Avocado Salsa
A healthy, protein-rich meal with detailed nutrition information
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Servings
4
Calories/Serving
423 kcal
This delicious salmon with fresh avocado salsa is not only packed with flavor but also offers an excellent balance of nutrients. Each serving provides high-quality protein, heart-healthy fats, and essential vitamins. The recipe features a detailed breakdown of macronutrients including specific types of carbohydrates and fats.
Protein: 40%
Carbs: 15%
Fat: 45%
Everyday Kitchen Helpers
| Tool | Purpose | Recommended Product |
|---|---|---|
| Oven-Safe Skillet | Searing and baking salmon | Lodge Cast Iron Skillet |
| Chef’s Knife | Chopping vegetables | Victorinox Fibrox Pro Chef’s Knife |
| Cutting Board | Food preparation | OXO Good Grips Cutting Board |
| Mixing Bowls | Preparing salsa | Umite Chef Mixing Bowls with Airtight Lids |
| Measuring Spoons | Measuring spices | Spring Chef Measuring Spoons |
| Citrus Juicer | Extracting lime juice | Zulay Lemon Lime Squeezer |
| Instant-Read Thermometer | Checking salmon doneness | ThermoPro Digital Thermometer |
Ingredients
| Amount | Ingredient | Nutrition |
|---|---|---|
| 4 fillets (6 oz / 170g each) | wild-caught salmon | 42g protein, 14g fat (2.8g saturated, 6.2g monounsaturated, 5g polyunsaturated) |
| 2 (about 300g total) | ripe avocados, diced | 6g protein, 30g fat (4.5g saturated, 20g monounsaturated, 5.5g polyunsaturated), 12g carbs (9g fiber) |
| 1 (about 150g) | medium red onion, finely diced | 1g protein, 11g carbs (1.5g fiber, 9.5g sugars) |
| 2 (about 300g) | medium tomatoes, diced | 2g protein, 7g carbs (2g fiber, 5g sugars) |
| 1 (about 15g) | jalapeño pepper, seeded and minced | 0.5g protein, 2g carbs (0.5g fiber, 1.5g sugars) |
| 1/4 cup (15g) | fresh cilantro, chopped | 0.5g protein, 0.5g carbs |
| 2 tbsp (30ml) | extra virgin olive oil | 28g fat (4g saturated, 20g monounsaturated, 4g polyunsaturated) |
| 2 tbsp (30ml) | fresh lime juice | 1g carbs (1g sugars) |
| 1 tsp (5g) | sea salt (divided) | 0g |
| 1 tsp (2g) | black pepper (divided) | 0g |
| 1 tsp (3g) | garlic powder | 0g |
| 1 tsp (2g) | paprika | 0g |
Instructions
1 Preheat oven to 400°F (200°C) or prepare grill to medium-high heat.
2 In a small bowl, mix 1/2 tsp salt, 1/2 tsp pepper, garlic powder, and paprika. Pat salmon fillets dry and rub seasoning mixture evenly over each fillet.
3 Heat 1 tbsp (15ml) olive oil in an oven-safe skillet over medium-high heat. Place salmon skin-side down and sear for 3-4 minutes until the skin is crispy.
4 Transfer skillet to the oven and bake for 10-12 minutes until salmon is cooked through but still moist (internal temperature of 63°C/145°F).
5 While salmon is cooking, prepare the avocado salsa. In a medium bowl, combine diced avocados, red onion, tomatoes, jalapeño, and cilantro.
6 In a small bowl, whisk together remaining 1 tbsp (15ml) olive oil, lime juice, 1/2 tsp salt, and 1/2 tsp pepper. Pour over the avocado mixture and gently toss to combine.
7 Serve each salmon fillet topped with a generous portion of avocado salsa.
Detailed Nutrition Information
(Per serving – 1/4 of recipe)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 423 kcal | 21% |
| Total Fat | 28.5g | 37% |
| Saturated Fat | 4.3g | 22% |
| Monounsaturated Fat | 18.1g | – |
| Polyunsaturated Fat | 6.1g | – |
| Omega-3 Fatty Acids | 2.3g | – |
| Omega-6 Fatty Acids | 3.8g | – |
| Trans Fat | 0g | 0% |
| Cholesterol | 94mg | 31% |
| Sodium | 588mg | 26% |
| Total Carbohydrates | 15.7g | 6% |
| Dietary Fiber | 8.2g | 29% |
| Total Sugars | 4.8g | – |
| Added Sugars | 0g | 0% |
| Starch | 2.7g | – |
| Protein | 42.2g | 84% |
| Vitamin D | 11.1μg | 55% |
| Calcium | 42mg | 3% |
| Iron | 1.4mg | 8% |
| Potassium | 1,124mg | 24% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Chef’s Notes & Nutrition Tips
- Fish Selection: Wild-caught salmon typically has higher omega-3 content than farmed salmon.
- Avocado Ripeness: For optimal nutrition and taste, use avocados that yield slightly to gentle pressure.
- Oil Alternatives: You can substitute avocado oil for olive oil for a milder flavor and slightly different fatty acid profile.
- Carb Modification: To increase complex carbohydrates, serve with 1/2 cup (85g) of cooked quinoa (adds 20g carbs, 3g fiber, and 4g protein per serving).
- Storage: Store leftover salmon and salsa separately. Salmon will keep refrigerated for up to 2 days, while the salsa is best consumed within 24 hours.
Recipe created by Christopher Fudge • Last updated: April 20, 2025
All nutrition information has been calculated using the USDA FoodData Central database
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