Pan-Seared Salmon with Cauliflower Rice and Mango Salsa

By AislePrompt Editorial · Published 2026-07-30 · Updated 2026-07-30

Tender pan-seared salmon served with fluffy cauliflower rice and a bright, fresh mango salsa for a balanced Whole30 dish. This American-inspired Whole30 recipe (gluten-free), ready in about 30 minutes, pairs salmon fillets, sea salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 fillets, 6 oz each salmon fillets
• 1 1/2 tsp sea salt
• 1 tsp black pepper
• 3 tbsp olive oil
• 5 cups, riced cauliflower florets
• 1 medium, finely diced red bell pepper
• 1 large, peeled and diced mango
• 1/4 cup, finely chopped red onion
• 1/4 cup, chopped cilantro
• 2 tbsp lime juice

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Instructions

1. Step 1: Season 4 salmon fillets with 1 1/2 tsp sea salt and 1 tsp black pepper on both sides. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
2. Step 2: Place salmon fillets skin-side down in the skillet and cook for 4-5 minutes until the skin is crisp. Flip and cook for an additional 3-4 minutes until the salmon is opaque and flakes easily. Remove from skillet and keep warm.
3. Step 3: In the same skillet, heat 1 tbsp olive oil over medium heat. Add 5 cups riced cauliflower and sauté for 5-6 minutes, stirring frequently, until tender and slightly golden. Season with a pinch of sea salt.
4. Step 4: In a medium bowl, combine 1 large diced mango, 1 finely diced red bell pepper, 1/4 cup finely chopped red onion, 1/4 cup chopped cilantro, and 2 tbsp lime juice. Mix gently to create a fresh salsa.
5. Step 5: Serve each salmon fillet atop a bed of cauliflower rice, topped with a generous spoonful of mango salsa for a colorful, nutrient-packed Whole30 meal.