These mango salsa salmon tacos are as good for your taste buds 😋 as they are for your heart and brain 🧠❤️. Bright, colorful, and nourishing-this is taco night, Mediterranean Diet style.
Taco lover? Guilty as charged.
If I can wrap protein and veggies in a warm whole wheat tortilla and call it dinner, consider me sold.
These mango salsa salmon tacos 🥭🐟 check all the Mediterranean Diet boxes: omega-3 rich salmon, a whole grain wrap, and bright, juicy fruit on top. It's a winning trifecta that keeps these tacos on repeat at my house.
New to the Mediterranean Diet? Learn everything you need to know and access beginner recipes at my Mediterranean Diet Beginner's Guide.
❤️ Why You'll Love These Mango Salsa Salmon Tacos
- 🥭 Fresh and vibrant flavors from my favorite sweet mango + spicy jalapeño salsa
- 💪 A protein-packed dinner that supports heart and brain health
- 🍊 A fun way to hit your fish + fruit servings in one meal
- ⏱ Ready in under 30 minutes-perfect for busy weeknights
🐟 Mediterranean Diet Benefits of Salmon
Salmon is a staple in my weekly Mediterranean Diet plan (2-3 servings of fish a week). It brings more than flavor-it delivers powerful nutrition:
- 🧠 Rich in Omega-3s: Supports brain health, memory, and lowers inflammation.
- ❤️ Heart Protective: Helps reduce triglycerides and lower LDL ("bad" cholesterol).
- 💪 Muscle + Mood Booster: Protein plus omega-3s can help increase muscle mass and may help prevent depression-especially in women.
Enjoy!
Instructions
Prep Salmon
Whip up a batch of mango jalapeno salsa.
Heat tortillas
Assemble & Enjoy!
Top Tip
Don't skip heating the tortillas! Warming them in a skillet with a touch of EVOO takes your Mango Salsa Salmon Tacos from good to great - soft, golden, and restaurant-level delicious. 👩🍳💋
FAQ
Can I prep Mango Salsa Salmon Tacos ahead of time?
Yes! The salmon can be prepped up to 2 days ahead of time and salsa can be made up to 4 day in advance and stored separately. Warm the salmon and tortillas just before serving, then assemble fresh so the tortillas stay soft and the salsa stays bright. 🌞
Cook the salmon and make the salsa ahead of time. No need to pre-cook the beans. For storage, pack the salmon and beans together in one container, and keep the salsa separate so it stays fresh. Slip the tortillas into a zip-top bag. Just heat the tortilla with salmon and beans up when it's lunchtime and top with the salsa. Your lunch just got an upgrade!
Yep! After you drain them stir in ½ teaspoon garlic powder, ¼ teaspoon ground cumin, and (optional) ¼ teaspoon chili powder or smoked paprika. Voila -- seasoned beans!
Related
📖 Recipe
Ingredients
- 12-16 ounces (340 ⅕ grams) boneless, skinless salmon for crispy bites or baked fillet
- 2 cups (330 grams) Mango Jalapeño Salsa (one batch)
- 4 (4) whole wheat tortillas (see notes below)
- 1 15 ounce can (425 grams) seasoned black beans, drained well (see notes if you have unseasoned beans)
- 1 tablespoon (15 milliliters) extra virgin olive oil, plus more for pan
- ¼ teaspoon (1 ½ grams) salt
- ¼ teaspoon (½ grams) black pepper
Instructions
Prepare the Salmon
- Preheat oven to 400°F (200°C).
- Place salmon on a parchment-lined baking sheet. Drizzle with 1 tablespoon EVOO and season with salt and pepper.
- Bake 12-15 minutes, until salmon flakes easily with a fork. Cut into large bite-sized chunks.
- Air Fryer Option:
- Preheat air fryer to 400°F (200°C).
- Cut salmon into 1-2" cubes. Drizzle with 1 tablespoon EVOO and season with salt and pepper.
- Air fry 8 minutes, until crispy and cooked through.
Prepare the Beans
- Drain the black beans well. (Just say no to soggy tacos!) Microwave 3-5 minutes, or heat on stovetop until warmed through.
Heat the Skillet
- Place a cast iron skillet over medium-high heat so it's ready for the tortillas.
Prepare the Salsa
- While the salmon cooks, make one batch of Mango Jalapeño Salsa.2 cups Mango Jalapeño Salsa
Warm the Tortillas
- Drizzle EVOO into the hot skillet, just enough to coat the surface. (About 1 teaspoon)
- Cook tortillas 60 seconds per side, until warm and lightly browned.
Assemble the Tacos
- On each tortilla, spread ⅓ cup seasoned black beans.
- Top with about 3 ounces salmon.
- Finish with ½ cup Mango Jalapeño Salsa.
- This is for a large soft taco tortilla. If using a smaller size scale back the amount you use per taco.
Notes
Link to Mango Jalapeno Salsa Whole wheat tortillas When shopping for whole wheat tortillas, be sure to check the ingredients. You want whole wheat flour to be the first ingredient and preferably the only type of flour. Enriched wheat flour or wheat flour are other ways to say white flour. Avoid the word HYDROGENATED. This is code for trans fat! You want to avoid that at all costs. Seasoned Black Beans My go to seasoned black beans are Simple Truth Organic Seasoned Black beans at Kroger. If you have a can of plain black beans, no worries. After you drain them well sprinkle the following on top and stir well:- ½ teaspoon garlic powder
- ¼ teaspoon ground cumin
- ¼ teaspoon chili powder or smoked paprika (optional)
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