Home ยป Mango-Habanero Glazed Roasted Salmon

Mango-Habanero Glazed Roasted Salmon

Yesterday was another pretty day in central Ohio – beautiful weather! Of course by the time I got out of my conference, the sun had started to go back into hiding. And by the time I battled Columbus traffic and made my way back home, the weather was threatening storms and I had almost talked myself out of a run. The amazing lunch the conference hosts provided certainly warranted a good sweat session — pecan-crusted chicken, salad, cheese ravioli, and potatoes. An interesting menu and I had a bit of it all! 😉

Three miles and less than 30 minutes later I was a sweaty mess and very glad I didn’t talk myself out of the workout. As much as I love the treadmill, I don’t think I’ve been challenging myself enough. I naturally run under a 10 min/mile pace outside, even with hills, and sidewalks, and street crossings. I need to be sure to keep my treadmill workouts high intensity. Even though I always set an incline of at least 1%, I need to kick up the speed! I’m no longer an 10:30-11 min/mile pace! I need to give myself more credit!

Speaking of credit. Did I mention Mr. Prevention just up and decided to run a 1/2 marathon last Saturday? Untrained, he ran a PR of 1:55ish (8:43ish min/mile pace). I was so proud! While I could never accomplish such a feat (that is fact, not underestimating myself!), I’m proud that he did! When we ran a half-marathon last spring, his time was 2:05 and he WAS well-trained. Oh, the irony!

Anyways, after my run I opted to grill out and made this amazing dinner. Mr. Prevention walked in the door (nearly 8pm!) and I was just pulling everything off the grill. What timing he has 😉


Mango-Habanero Glazed Roasted Salmon from Cara’s Cravings

2 6-ounce wild salmon filets
1/4 cup roasted mango and habanero salsa
salt and pepper, to taste


Preheat oven to 375 F. Line a rimmed baking sheet with foil and spray with cooking spray. Place the salmon filets on the sheet, skin side down. Season with salt and pepper. Or, heat outdoor grill and season salmon with salt and pepper.

Puree the mango salsa and vinegar until almost smooth; season to taste with salt.

Spread the puree evenly over the fish. Bake or grill for 10-12 minutes, or until desired doneness is reached. Yield: 2 servings (6 ounces salmon with 2 tablespoons salsa)

Nutrition Information (per serving): 337 calories; 15 g. fat; 105 mg. cholesterol; 372 mg. sodium; 8.2 g. carbohydrate; 1 g. fiber; 36.5 g. protein

Result: We loved this! The weather was so nice I opted to grill the salmon instead of baking. I simply placed the salmon filets on a sheet of tin foil and put that directly onto the grill with the salsa smeared across the top. In 10 minutes, the salmon was tender and cooked through. The flavor of the salsa was sweet and spicy and paired with salmon beautifully. Thumbs up from Mr. Prevention, too!




Roasted Mango and Habanero Salsa adapted from Cara’s Cravings

2 mangoes, peeled and diced
1/2 cup chopped onion
2 cloves of garlic, minced
big pinch of salt
1 small habanero pepper
juice from 1/2 of a lime


Preheat oven to 425 F. Arrange the mangoes, onions, and garlic on a baking sheet. Sprinkle with salt, spray with cooking spray, and toss to combine. Roast for 25 minutes, turning once or twice, until the onions are tender.

Meanwhile, roast the pepper over a gas flame or under the broiler until charred on all sides. Allow to cool, then peel, seed, and mince the pepper.

Place the roasted mango mixture in a food processor with the habanero pepper (start with half of the pepper and add to taste, if desired.) Squeeze the lime juice in and add another big pinch of salt. Pulse to desired consistency. Yield: 1 1/4 cups, or 10 2-tablespoon servings.

Nutrition Information (per 2 tablespoons): 31.8 calories; 0.1 g. fat; 0 mg. cholesterol; 1.2 mg. sodium; 8.2 g. carbohydrate; 1 g. fiber ;0.4 g. protein

Result: Sweet with a spicy bite that lingers…so good! This is such a unique salsa that I think could be used a LOT of different ways. I plan to eat the leftovers on chips and as a condiment to do with quesadillas! Enjoy!


I got an email last night saying that my summer nutrition course didn’t fill and it was canceled. As much as I enjoy teaching, I don’t enjoy spending entire days away from home (15 hour days blow!), nor do I enjoy walking into a cold, air-conditioned building at 5:30pm when it’s gorgeous outside, and not emerging until the sun is nearly gone. Brutal! The college seems to think the fall will bring a big group, so I will look forward to that…and for now, look forward to a summer off teaching, enjoying the weather and time with the family 🙂 Though, I still have another 4 weeks of classes 😉 The extra time will also allow for some other things — subbing in on an all-women’s ice-hockey team that plays in Wednesday nights, teaching a weight-management course with my business partners, and continuing to grow our private practice. All good, all good. 😀

Question: What’s your favorite way to spend your evenings when the weather is perfect?

Happy Hump Day!

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  1. Gina (The Candid RD)
    May 11, 2011 / 7:01 am

    Oh such a great recipe, if only Nick would eat salmon! He ate cod the other day, which I made, and bot was I impressed. I’ve only ever seen him eat cod when it’s deep fried.
    I can’t believe Mark randomly ran a half marathon. SO IMPRESSIVE! Nick and I have been “running” together lately, but we both end up stopping half way because…we hate running. We admit that we feel old and achy when we run.

    On Monday, when the weather WAS perfect, we got the grill out and ate dinner in the back yard with some beer. Now THAT is a great way to spend a nice evening!

  2. Matt @ The Athlete's Plate
    May 11, 2011 / 7:51 am

    Wild salmon is THE BEST. No fish can compare!

  3. Marisa @ Loser for Life
    May 11, 2011 / 7:59 am

    I did mango salsa and salmon last night!! No hot stuff… too squeemish around here ๐Ÿ˜‰

    Glad you are going to get to soak in some sun this summer, Nicole!

  4. Amy B @ Second City Randomness
    May 11, 2011 / 8:06 am

    I’ve been grabbing unsuspecting friends to go on walks in the neighborhood. Sure, it’s a little humid, but all you have to do is remember how awful cold it was only a month or two ago…

  5. Joanne
    May 11, 2011 / 8:20 am

    I think everyone tends to underestimate themselves on the treadmill…I know I used to! Which is why I just don’t run on one anymore (that and it hurts my knees). I’d much rather just run outside, in the sun (or, err, rain) and go as fast or as slow as my legs feel like it! Congrats to Mr. P! That is AWESOME.

    That mango habanero salsa sounds amazing! Definitely the perfect salmon topping!

  6. Faith
    May 11, 2011 / 8:36 am

    Wow, congrats to Mr. P, that is pretty awesome! Looks like a really tasty dinner, Nicole…I think I could eat that yummy mango salsa with a spoon! ๐Ÿ™‚

  7. Katie @ Health for the Whole Self
    May 11, 2011 / 9:22 am

    I’m in shock over your husband’s half-marathon time! How awesome!!! I’ve run a 1:54, but it was with MAJOR training.

  8. Jenna
    May 11, 2011 / 9:28 am

    I need to make the mango-habanero salsa, stat. Salmon for moi, slathered on chicken for the man. A hit in my household, no doubt. Thanks for the recipe!

  9. FoodFitnessFreshair
    May 11, 2011 / 9:37 am

    This sounds awesome!! Especially enjoyed from the grill outside. That’s definitely my favorite way to spend a warm evening….kickin’ it outside with a cool drink.

  10. Jenny (Fit Girl Foodie)
    May 11, 2011 / 10:20 am

    This looks amazing. I’ve never thought to pair salmon with a mango glaze, yummy!

  11. Anne Marie@New Weigh of Life
    May 11, 2011 / 10:32 am

    Wild salmon is amazing! When the weather is perfect, I like spending it on the porch watching the nature.

  12. Kristen (swanky dietitian)
    May 11, 2011 / 11:34 am

    This dish looks amazing! I love mango style salsas!
    I have a mini patio but when the weather is perfect, I like to eat dinner outside. It is just so nice. We had gorgeous weather yesterday and it was such a treat!

  13. Heather @ Get Healthy with Heather
    May 11, 2011 / 12:52 pm

    My favorite thing to do In warm summer evenings is sit on the deck and bbq. That salmon dish would be the perfect addition to it!

  14. Roz
    May 11, 2011 / 7:17 pm

    In a word – Yum. Big woo hoo that your summer course was cancelled so you can have evenings to yourself. I went to university year round. I was a bit older when I enrolled and wanted to graduate asap so I got back into the full time work force faster – and summer courses were the WORST – everyone else was picnicing and going for walks – and I was writing papers….however, it was worth it and I graduated in 3 years instead of 4) I don’t actually USE my degree, so should have gone to cooking school so I could make dishes like this – however, can’t turn back the clock, and no regrets. I’m rambling today, sorry. Have a great day Nicole!!

  15. Michelle
    May 11, 2011 / 7:50 pm

    I have been making a LOT of salmon lately—this recipe looks really intriguing! I’ll definitely have to give it a try to bring some new flavors to my dinner!

  16. Samantha Angela
    May 12, 2011 / 8:52 am

    Oh Mr Prevention, how I envy you!
    It always seems like men are better able to just pick up where they left off when it comes to running or sports. Don’t you think? Without training or preparation they just go out there, do their thing, and accomplish some amazing goals. I know my brother in law is the same way.
    My sister was pissed one year when he had a busted knee and a missing big toe nail and just decided to run our annual 5K Run for the Cure on run day…he ended up beating her!

  17. Samantha Angela
    May 12, 2011 / 8:53 am

    Oh Mr Prevention, how I envy you!
    It always seems like men are better able to just pick up where they left off when it comes to running or sports. Don’t you think? Without training or preparation they just go out there, do their thing, and accomplish some amazing goals. I know my brother in law is the same way
    My sister was pissed one year when he had a busted knee and a missing big toe nail and just decided to run our annual 5K Run for the Cure on run day…he ended up beating her!

  18. Cara
    May 13, 2011 / 3:55 pm

    mmm, so jealous you were able to grill! I wish the weather here would get warm – and stay that way.

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