Pan-Seared Salmon with Mango Salsa and Cauliflower Rice

By AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

Delicate pan-seared salmon paired with a tangy mango salsa and fluffy, light cauliflower rice for a colorful Whole30 dinner. This Caribbean-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 450 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 pieces, 6 oz each salmon fillets
• 1 tsp sea salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• 1 cup, diced ripe mango
• 1/2 cup, finely diced red bell pepper
• 1/4 cup, finely minced red onion
• 2 tbsp, chopped fresh cilantro
• 2 tbsp lime juice
• 1 medium, riced cauliflower head
• 1 tbsp coconut oil

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Instructions

1. Step 1: Season 4 salmon fillets with 1 tsp sea salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Place salmon fillets skin side down and cook for 4-5 minutes until the edges are crispy, then flip and cook another 3-4 minutes until cooked through.
2. Step 2: In a medium bowl, combine 1 cup diced ripe mango, 1/2 cup finely diced red bell pepper, 1/4 cup finely minced red onion, 2 tbsp chopped fresh cilantro, and 2 tbsp lime juice. Stir gently and set aside to let flavors meld.
3. Step 3: Heat 1 tbsp coconut oil in another skillet over medium heat. Add riced cauliflower from 1 medium cauliflower head and sauté for 5-6 minutes until tender but still slightly firm, stirring occasionally.
4. Step 4: Plate salmon over a bed of cauliflower rice, spoon mango salsa generously over the salmon, and serve immediately.