Pan-Seared Salmon with Curried Pineapple Salsa

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Seared salmon topped with a vibrant Whole30 curried pineapple salsa brings a fresh tropical twist to a nutritious seafood dinner. This caribbean-inspired whole30 (gluten free, dairy free) ready in about 20 minutes blends fillets, 6 oz each salmon fillets, tablespoons olive oil, fresh, diced pineapple chunks into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 370 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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.

Prep: 10 min Cook: 10 min Serves 4 Caribbean cuisine 370 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, combine 1 cup diced fresh pineapple, 1 small finely diced red bell pepper, 1/4 cup finely chopped red onion, 2 tablespoons chopped fresh cilantro, 1 teaspoon curry powder, 1 tablespoon lime juice, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Stir gently and set aside to allow flavors to meld.
  2. Step 2: Heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat until shimmering. Pat 4 salmon fillets dry and season both sides lightly with salt and pepper.
  3. Step 3: Place salmon fillets skin-side down in the hot skillet and cook for 5-6 minutes without moving until skin is crisp and salmon is cooked halfway through. Flip and cook 2-3 minutes more until salmon flakes easily with a fork.
  4. Step 4: Plate salmon fillets and spoon generous amounts of the curried pineapple salsa on top. Serve immediately.

Frequently asked questions

How long does Pan-Seared Salmon with Curried Pineapple Salsa take to make?

Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Salmon with Curried Pineapple Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Salmon with Curried Pineapple Salsa?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Salmon with Curried Pineapple Salsa for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Salmon with Curried Pineapple Salsa gluten free?

Yes — this recipe is tagged gluten free, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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