Crispy Skinned Salmon with Avocado and Tomato Salsa

Crispy Skinned Salmon with Avocado and Tomato Salsa

This dish is certain to make your taste buds dance. Full of essential fatty acids (Omega 3 and Omega 6), protein, fibre and antioxidants, it will make your body happy on the inside. And it’s quick and easy to prepare, taking less than 20 minutes.

Essential fatty acids are those that the body cannot synthesise, therefore they need to be obtained from the diet. Fish is an excellent source of essential fatty acids and should be consumed at least twice per week. The skin of salmon is high in essential fatty acids, therefore, leaving the skin on and making a dish such as crispy skinned salmon allows for more of these fatty acids to be consumed. Essential fatty acids have a number of health benefits, including decreased risk of heart disease, stroke and relief from joint pain and arthritis.


Ingredients: (serves 2)

2 x 150g salmon portion (skin on for extra goodness)

1 tomato, chopped into chunks

1/8 red onion, finely diced

1/2 an avocado, chopped into chunks

1 tsp capers, roughly chopped

6 mint leaves, roughly chopped

2 tsp toasted pine nuts

Salt and pepper

Drizzle of olive oil

Squeeze of lime juice



  1. Heat non stick fry pan or griddle over medium heat
  2. To make the salsa, add chopped tomato and avocado to a small bowl, along with onion, mint, pine nuts and capers. Drizzle over olive oil and lime juice. Stir.
  3. Season salmon with salt and pepper and place into frypan, skin side down. Cook for 3-4 minutes or until skin is crispy, with lid on.
  4. Turn salmon and cook for a further 3-4 minutes until slightly pink in the middle.
  5. Place some salsa on the plate, top with salmon fillet and serve with lime wedge and a sprig of parsley for garnish