Mediterranean Grilled Salmon with Mango Salsa and Rice
This Mediterranean-inspired grilled salmon dish is vibrant, wholesome, and bursting with fresh flavor. The rich, smoky salmon is seasoned with classic Mediterranean herbs and spices, then topped with a refreshing mango salsa full of sweet, tangy, and creamy elements. Served over a bed of warm rice, it’s a balanced and colorful meal that’s perfect for a weeknight dinner or outdoor gathering.
Total Time:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Ingredient
For the Grilled Salmon:
4 salmon fillets (about 6 oz each)
2 tablespoons olive oil
1 tablespoon lemon juice
2 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon paprika
½ teaspoon ground cumin
Salt and black pepper, to taste
For the Mango Salsa
1 large ripe mango, diced
½ small red onion, diced
1 medium tomato, diced (seeds removed)
1 ripe avocado, diced
2 tablespoons fresh cilantro, chopped
Juice of 1 lime
Salt and black pepper, to taste
For the Rice:
1 cup jasmine or basmati rice
2 cups water or broth
1 tablespoon olive oil
Pinch of salt
Instructions:
Cook the Rice:
In a medium saucepan, bring 2 cups of water or broth to a boil.
Stir in the rice, olive oil and salt.
Cover and simmer on low heat for about 15 minutes, or until liquid is absorbed.
Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork before serving.
2. Marinate the Salmon:
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper.
Rub the marinade evenly over each salmon fillet.
Let the salmon marinate for 15–20 minutes while you prepare the salsa.
3. Make the Mango Salsa:
In a medium bowl, combine diced mango, red onion, tomato, avocado, and chopped cilantro.
Add lime juice, salt, and black pepper to taste.
Gently toss to combine, being careful not to mash the avocado.
Chill in the fridge until ready to serve.
4. Grill the Salmon:
Preheat a grill or grill pan over medium-high heat. Oil the grates if needed.
Grill the salmon for 4–5 minutes per side (depending on thickness), until cooked through and lightly charred.
Remove from heat and let rest briefly.
5. Assemble the Dish:
Spoon the rice onto individual plates.
Place a grilled salmon fillet on top of the rice.
Top each fillet generously with mango salsa.
Optional: garnish with lime wedges or extra cilantro
Tips & Variations
Ingredient Substitutions & Add-ons:
Swap Salmon: Use grilled chicken breast, shrimp, or tofu if you’re not into salmon.
More Mediterranean Flavor: Add crumbled feta cheese, sliced Kalamata olives, or a drizzle of balsamic glaze on top.
Herb Boost: Mix fresh herbs like parsley, dill, or mint into the rice or salsa for extra freshness.
Grain Options: Substitute jasmine or basmati rice with couscous, quinoa, or cauliflower rice for a low-carb or gluten-free version.
Mango Salsa Tips:
Texture Matters: Dice ingredients evenly and gently mix to keep the avocado intact.
Extra Kick: Add a pinch of chili flakes or a few dashes of hot sauce if you like spice.
Make Ahead: You can make the salsa 1–2 hours in advance, but add the avocado just before serving to avoid browning.
Rice Cooking Ideas:
Mediterranean-Style Rice: Cook the rice in chicken or vegetable broth and stir in lemon zest and chopped parsley at the end.
Flavor Add-ins: Sauté a bit of garlic or onion in the pot before adding rice and water for extra depth of flavor.
Grilling Tips:
Perfect Grill Marks: Make sure your grill is hot and your grates are oiled to prevent sticking.
Indoor Option: Use a grill pan or cast iron skillet if grilling outside isn’t possible.
Oven Alternative: Bake the salmon at 400°F (200°C) for 12–15 minutes or until it flakes easily with a fork.
Storage & Meal Prep:
Store leftover salmon and rice in an airtight container for up to 3 days.
Mango salsa is best fresh, but you can prep all components separately and combine right before serving.
This dish also works great for meal prep—just pack the salmon and rice together, and keep the salsa separate until ready to eat.
Frequently Asked Questions (Q&A)
Can I use frozen salmon?
Yes! Just thaw it completely in the refrigerator and pat it dry before marinating to ensure it absorbs flavor and grills properly.
How do I know when the salmon is done?
Salmon is done when it flakes easily with a fork and is opaque in the center. An internal temperature of 145°F (63°C) is recommended for safe consumption.
Can I make this dish ahead of time?
You can prepare the rice and salsa (without the avocado) ahead. Grill the salmon fresh for best results. Add avocado to the salsa just before serving to avoid browning.
What if I don’t have a grill?
No problem! You can pan-sear the salmon on the stovetop or bake it in the oven at 400°F (200°C) for 12–15 minutes.
Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free. Just make sure your broth (if used for rice) is certified gluten-free.
Estimated Nutrition (per serving – serves 4):
Calories~520 kcal
Protein~35g
Carbohydrates~35g
Fat~28g
Fiber~5g
Sugar~9g
Sodium~280mg
Note: These values are estimates and may vary based on exact ingredients and quantities used.
Conclusion:
This Mediterranean Grilled Salmon with Mango Salsa and Rice recipe is a perfect balance of bold and fresh flavors. It’s a healthy, satisfying meal that’s easy enough for a weeknight but impressive enough for guests. The mix of juicy salmon, zesty salsa, and fluffy rice is full of color and nutrition, making it a go-to dish all year long.
Whether you’re following a Mediterranean diet or just looking to eat more whole foods, this recipe delivers both flavor and nourishment in every bite. Enjoy—and don’t forget to save or share it for later!