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Seared Salmon & Kale Salad with Mango
20-MIN PREMIUM
High Protein
Quick
Easy Prep
Seared Salmon & Kale Salad with Mango

plus Tangy Avocado Dressing, Tomato & Scallion

15 min
Difficulty: 1/3

This colorful salad makes for a perfect hearty lunch or light dinner—and the best part? It's ready in just 15 minutes! You’ll sear salmon and serve it atop kale salad with juicy tomato and mango in a creamy, tangy avocado dressing. With a garnish of zippy scallion greens and squeeze of lemon, your work is done—and the grade? A+!

Allergens

Milk
Fish

Utensils

Paper Towel
Large Pan
Large Bowl
Small Bowl
Strainer

Tags

Under 650 Calories
High Protein
Quick
Pork-free
Pescatarian
Easy Prep
Carb Conscious
Regional-specialty
Easy Cleanup
Soup-salad
Sodium Smart
Spring
Summer
Premium
Fast and Fresh
Ingredients
Sour Cream

Sour Cream

3 tablespoon

Fry Seasoning

Fry Seasoning

0.5 tablespoon

Kale

Kale

4 ounce

Lemon

Lemon

1 unit

Mango

Mango

4 ounce

Tomato

Tomato

1 unit

Scallions

Scallions

2 unit

Guacamole

Guacamole

4 tablespoon

Salmon

Salmon

10 ounce

Olive Oil

Olive Oil

2 teaspoon (tsp)

Cooking Oil

Cooking Oil

1 teaspoon (tsp)

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Sizzle

  • Pat salmon* dry with paper towels. Drizzle with oil; season all over with half the Fry Seasoning (all for 4 servings), salt, and pepper.

  • Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add salmon to pan (skin sides down) and cook until skin is crisp, 5-7 minutes.

  • Flip and cook until cooked through, 1-2 minutes more. TIP: Lower heat if salmon begins to brown too quickly.

  • Transfer to a plate. TIP: While salmon cooks, move to Step 2!

2
Prep

  • Wash and dry produce.

  • Quarter lemon. Drain juice from mango into a small bowl and set aside. Remove any large stems from kale; chop if desired. Slice tomato into rounds.

3
Mix

  • Place kale in a large bowl; using your hands, massage kale (similar to how you would knead dough) with a large drizzle of olive oil until leaves are tender, 1 minute.

  • In a second small bowl, combine guacamole, sour cream, 2 TBSP mango juice, juice from one lemon wedge (4 TBSP mango juice and juice from two lemon wedges for 4 servings), salt, and pepper. TIP: Add water or more mango juice 1 tsp at a time to thin out dressing if needed.

  • Add tomato, mango, and half the dressing to bowl with kale; toss to combine.

4
Serve

  • Thinly slice scallion greens (save whites for another use).

  • Divide kale salad between bowls and top with salmon. Drizzle with remaining dressing. Garnish with scallion greens. Serve with remaining lemon wedges.

Nutrition per serving

590

kcal

Calories

41

g

Fat

10

g

Saturated Fat

25

g

Carbohydrate

14

g

Sugar

5

g

Dietary Fiber

34

g

Protein

105

mg

Cholesterol

310

mg

Sodium

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