A salmon filet topped with tomato-mango salsa

Colorful and Heart-Healthy

A bright and tempting meal any time of the year, but particularly when mangoes are available fresh from the grocer. Loaded with antioxidants, natural fiber and a healthy boost of vitamins C and A, mangoes add great value along with a unique taste, matching surprisingly well with tomatoes and basil. Look for wild-caught West Coast salmon for the best quality, high nutrition omega-3 essential fatty acids, a great supplement to the health of your heart.

Prep Instructions

  • Yield: 8 servings
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Recipe Ingredients

  • 1 cup fresh mango, chopped
  • 2 plum tomatoes, chopped
  • 4 tablespoons red onion, diced
  • 2 teaspoons fresh garlic, minced
  • 2 teaspoons fresh thyme, minced
  • 2 teaspoons fresh tarragon, chopped
  • 2 tablespoons fresh basil, chopped
  • 2 tablespoons golden balsamic vinegar
  • 1/2 teaspoon olive oil
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon kosher salt
  • 8 (3-4 ounce) salmon fillets
  • 1 teaspoon garlic powder
  • 2 teaspoons fresh oregano, minced
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons fresh thyme, minced


  1. Preheat oven to 325˚F.
  2. Prepare pan with nonstick cooking spray.
  3. Dice tomatoes, mango, and onions to make the Tomato and Mango Salsa. Add the balsamic vinegar, olive oil, fresh basil, thyme, tarragon, garlic, kosher salt, and 1/8 teaspoon black pepper. Set aside.
  4. Season the salmon fillets with garlic powder, 2 teaspoons each fresh oregano and thyme, and 1/4 teaspoon black pepper. Place fish on a prepared sheet pan and bake 12-15 minutes. Serve with Tomato and Mango Salsa.

Nutritional Data

Calories: 143.07
Fat: 5.16 g
Saturated Fat: 0.84 g
Cholesterol: 49.33 mg
Sodium: 81.95 mg
Carbohydrates: 5.16 g
Fiber: 0.70 g
Sugars: 3.40 g
Protein: 19.67 g
© AdventHealth