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Recipes Holidays & Seasons Summer

Mango Caribbean Salmon Bowl

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Author:

Erin

Published:

April 22, 2019

Updated:

August 26, 2024

This post may contain affiliate links. Please read my disclosure policy for details.

It’s Fiesta time in San Antonio, and I couldn’t be more excited to share this colorful and fiesta-inspired dish with you – it’s a Mango Caribbean Salmon Bowl with coconut rice. You’re going to want to get all the goodies on your grocery list so you can make it this week, trust me! I’m normally a big fan of salmon, but I’ve been in a bit of a rut lately. This tropical take on it has me back on the bandwagon for sure though. It’s so bright and fresh, and honestly, a perfectly cooked piece of salmon is hard to beat. Except when you top it off with an incredible mango-lime-coconut sauce 😉

  • Buying Salmon
  • Meal Prep Tips
  • Shop for This Recipe

serve it with

Pickled Red Onions

Pickled red onions are the perfect topping for tacos, burgers, & your favorite bowl recipes to bring a pop of color and flavor like no other!

recipe

Buying Salmon

I usually really like wild sockeye salmon, but I thought it’s texture would be too dense and flavor too intense for this dish. Instead I opted for the lighter pink, more tender (and more fatty) Atlantic salmon.

When you’re buying salmon, there are a few things to consider. First, double check to make sure that it’s sustainable salmon. Next, figure out what you want in terms of flavor and nutrition. Wild caught salmon from the Pacific Northwest are usually less fatty, but are stronger in taste and less tender than Atlantic varieties. This site has a good breakdown of the fat content of the different types.

Meal Prep Tips

Let’s talk meal prep for a minute – I get questions all the time, like “how long will my food last in the refrigerator?” and “can I freeze it?” and “how do I keep it fresh?” The answer is that it all depends on what you’ve prepped, how you’ve packed it/what kind of containers you used, and your personal comfort with eating prepped food. I will say that for salmon (and fish in general), I wouldn’t eat it more than 4 days after cooking.

That said, this dish actually preps really well – the only thing you might want to leave off of it (or put it in a dressing container) is the mango sauce so that you don’t have to heat it up in the microwave. Everything else, including the cabbage, turn out perfectly after 1 minute of reheating – I really like how it softens up just a little to make it easier to eat. If you’d rather not heat up the cabbage, try sticking it in a silicone muffin cup so it’s easy to remove when you’re ready to microwave.

I hope you all have a great week!

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4.29 from 7 votes

Mango Caribbean Salmon Bowl

Prep: 25 minutes mins
Cook: 12 minutes mins
Total: 37 minutes mins
Servings: 4 servings
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Servings: 4 servings

Ingredients

  • 1.2 lb raw sustainable Atlantic salmon, skin on, (1 lb flesh)
  • 2 cups red cabbage, shredded, (145 grams)
  • 1 cup low sodium black beans, rinsed and drained, (260 grams)
  • 3/4 cup pickled red onion (recipe below), (90 grams)
  • 2/3 cup Lundberg Organic Brown Jasmine Rice, (120 grams)
  • 1/4 cup cilantro, chopped
  • 1/2 tsp Chef Paul Prudhomme’s Seafood Magic Seasoning Blend
  • 1 cup light coconut milk, (8 oz)
  • 1/3 cup water, (2.67 oz)
  • Optional: avocado slices

Mango Sauce

  • 3/4 cup mango, chopped, (120 grams)
  • 2 tbsp light coconut milk, (1 oz)
  • 1 tbsp lime juice, (1/2 oz)
  • 1/8 tsp salt

Instructions

  • Bring rice, 1 cup coconut milk, and 1/3 cup water to a boil over medium-high heat.  Reduce heat to a simmer and cook for time listed on package directions (~40 minutes).  Remove from heat and stir once the cooking time has ended and the coconut milk/water have been absorbed by the rice.  Set aside.
  • Pre-heat oven to 425 degrees.  Line a baking sheet with aluminum foil.
  • Slice salmon into 4 equal portions.  Arrange on baking sheet and season with seafood seasoning.  Bake at 425 degrees for 12 minutes or until it flakes easily with a fork.  If baked with the skin on, gently remove the salmon flesh from the skin with a fork.  Set aside.
  • Add mango sauce ingredients to a food processor and blend until smooth.  Set aside.
  • Assemble bowls starting with rice, beans, and cabbage.  Add a layer of pickled red onions, then add salmon, mango sauce, and cilantro on top.  Add avocado, if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Mango Caribbean Salmon Bowl” on My Fitness Pal.

Nutrition Information

Calories: 385kcal (19%), Carbohydrates: 46g (15%), Protein: 30g (60%), Fat: 10g (15%), Cholesterol: 52mg (17%), Sodium: 237mg (10%), Potassium: 842mg (24%), Fiber: 8g (33%), Sugar: 9g (10%)

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If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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