Healthy & Special Diets > Allergy-Friendly Recipes > Shellfish-Free Recipes > Shellfish-Free Seafood Dishes

Pan-Seared Salmon with Avocado Salsa

A vibrant and flavorful salmon dish featuring perfectly pan-seared salmon topped with a refreshing avocado salsa. This recipe is shellfish-free and a great source of healthy fats and protein.

Prep Time
15 minutes
Cook Time
8-10 minutes
Servings
2
Ingredients
  • 2 Salmon fillets
  • 1 tablespoon Olive oil
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Black pepper
  • 1 Avocado
  • 1/4 Red onion
  • 1 Tomato
  • 1 Lime
  • 2 tablespoons Fresh cilantro
  • 1/2 Jalapeño (optional)

Prepare the Avocado Salsa

Dice the avocado, red onion, and tomato. If using jalapeño, remove the seeds and mince it finely. In a bowl, combine the diced avocado, red onion, tomato, jalapeño (if using), chopped cilantro, and the juice from half of the lime. Season with salt and pepper to taste. Gently mix everything together and set aside.

Prepare the Salmon

Pat the salmon fillets dry with paper towels. Season both sides with salt and pepper.

Sear the Salmon

Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the salmon fillets skin-side down (if the fillets have skin) in the skillet. Sear for 4-5 minutes, or until the skin is crispy and golden brown. Flip the salmon fillets and cook for another 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of the fillets.

Serve

Remove the pan-seared salmon from the skillet and place it on a plate. Top each salmon fillet with a generous amount of the avocado salsa. Serve immediately. Garnish with extra cilantro and a lime wedge, if desired. Serve with your favorite sides, such as rice, quinoa, or a fresh salad.

Nutrition Facts Estimated per Serving

Calories: Approximately 400 kcal
Protein: 30g
Fat: 25g
Carbohydrates: 10g
Note: This is an estimation, and the actual values may vary depending on the specific ingredients and preparation methods.

Other Important Considerations for Nutrition

This recipe is a great source of healthy fats from the salmon and avocado. It is also a good source of protein and contains essential vitamins and minerals. For a lower-fat option, you can bake or grill the salmon instead of pan-searing it.

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FAQ

  • Can I use frozen salmon?

    Yes, you can use frozen salmon fillets. Make sure to thaw them completely before cooking.
  • How do I know when the salmon is cooked through?

    The salmon is cooked through when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).