Fresh, simple ingredients come together in this crispy-skinned pan-seared salmon topped with a creamy, tangy avocado and mango salsa. It’s a bright, seasonal dinner for spring and summer and a great fish choice during pregnancy.
This recipe is sponsored by Orca Bay Foods | Thanks for supporting the brands I love and trust.
Three things in life are certain: death, taxes, and unsolicited advice when you’re pregnant.
“Should you be eating that?” is a familiar, eye-roll-inducing question many expectant mothers hear. People often assume they know more than you do about pregnancy nutrition, and fish is one of the foods that frequently sparks concern.
I partnered with my seafood-loving friends at Orca Bay Foods to help clear things up.
Is eating fish during pregnancy safe?
Yes—eating fish during pregnancy is not only safe but recommended. The main worry is mercury, which is valid, but it’s important to know that not all species carry harmful levels. Including moderate portions of low-mercury fish supplies beneficial omega-3 fatty acids that support your baby’s visual and cognitive development and can have positive effects on pregnancy in general.
To choose wisely, consult the FDA’s guidance on fish consumption during pregnancy and your doctor’s prenatal recommendations. In general, aim for 2–3 servings per week from the “Best Choice” list. That includes everyday favorites such as cod, flounder, haddock, and salmon—so you won’t be missing out.
What should be avoided when eating fish during pregnancy?
Some species have high mercury levels and should be avoided during pregnancy. The most common ones to skip are:
- King mackerel (not to be confused with smaller North Atlantic mackerel)
- Swordfish
- Shark
- Bigeye tuna
- Tilefish
- Marlin
- Orange roughy
Tuna can be confusing because some varieties are safe while others (like bigeye) are not. Also avoid raw sushi while pregnant due to the risk of foodborne illness and parasites; cooked rolls made with shrimp or crab are safer alternatives.
Next time someone questions your fish choices, gently correct them: most fish are fine and nutritious during pregnancy when you pick low-mercury options and follow recommended serving sizes.
Pan-Seared Salmon With Avocado and Mango Salsa
Salmon has been a reliable go-to for me throughout pregnancy. It’s versatile and easy to pair with other nutritious ingredients like avocado and mango. This dish delivers omega-3s, healthy fats, potassium, and vitamins—making it a great choice for expectant mothers.
I like serving it with coconut rice or quinoa, but it also works well over a salad or on its own. Leftovers are delicious on a bagel with cream cheese for an indulgent lunch.
If you try this recipe or adapt it, let me know in the comments! Snap a photo and tag me on Instagram @killing__thyme to be featured in the newsletter.
Pan-Seared Salmon With Avocado and Mango Salsa
Ingredients
- 4 4 to 6 oz salmon fillets, skin on (I used Orca Bay Foods Alaska Sockeye Salmon)
- 2 TBSP neutral oil with a high smoke point (avocado or olive oil)
- Kosher salt and cracked black pepper
- 1 TBSP chili powder
- 1 TBSP ground coriander
- 2 tsp cumin
Avocado and Mango Salsa
- 1 ripe mango, cubed
- 1 large ripe avocado, cubed
- 1/4 cup chopped fresh parsley or cilantro
- 1 lime, juiced
- 1 TBSP extra virgin olive oil
- Kosher salt and cracked black pepper, to taste
Materials
- Cast iron skillet
Instructions
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Remove salmon from the fridge and pat dry with paper towels to remove excess moisture. Season fillets lightly with salt and cracked pepper. In a small bowl, combine chili powder, ground coriander, and cumin. Rub the spice mix evenly over each fillet. Let the fillets sit at room temperature for about 15 minutes for an even cook.
Avocado and Mango Salsa
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Combine mango, avocado, and chopped parsley or cilantro in a bowl. Drizzle with lime juice and olive oil, season with salt and pepper, and gently stir. Set aside.
Salmon
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Heat enough oil in a cast iron skillet to coat the bottom over high heat until it just begins to smoke.
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Carefully place one or two fillets in the hot pan, skin-side down. Immediately press each fillet with a spatula for a few seconds to keep the skin flat and prevent curling, then lower heat to medium. Cook undisturbed for about 4–6 minutes until the skin is golden and releases easily. Flip gently and cook an additional 2–3 minutes. For best results, remove the salmon when it reaches 140–145°F internal temperature, or cook until the flesh is opaque throughout.
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Transfer cooked fillets to a plate and tent with foil to keep warm. Repeat with remaining fillets.
Notes
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