⏱ 50 min total

Broiled Salmon with Pineapple Mango Salsa

Name: Broiled Salmon with Pineapple Mango Salsa
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ cup, chunks Pineapple; ¼ fruit without refuse Mango; ¼ cup, chopped or sliced Tomatoes; ¹⁄₁₆ small raw Red onion; 1 tbsp Cilantro; 1 tbsp Lime juice; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Honey; ½ tbsp Tamari soy sauce; 5 oz Atlantic salmon; ½ tbsp Olive oil

Per 1 serving · 368 g · 12 ingredients

Calories

478

24%
of a 2,000 cal day

Protein
31g
26% of calories
Carbs
31g
26% of calories
Fat
26g
48% of calories

Portion

At a glance

One serving of Broiled Salmon with Pineapple Mango Salsa (368 g) has 478 calories, with 31 g of protein, 31 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (63% DV), Vitamin C (83% DV) and Vitamin E (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 26% and 26% of the daily value.

Per 100 g

130cal

low energy density

Protein per 100 cal

6.6g

Net carbs

28g

carbs minus fiber

Fiber

2.9g

25 g sugar

High in

20%+ of the daily value

Protein63%
Vitamin C83%
Vitamin E45%
Thiamine31%
Riboflavin (B2)23%
Niacin86%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin K12%
Iron15%
Potassium18%
Magnesium15%

Watch

20%+ of the daily value

Sodium27%
Saturated fat26%
Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 30 min

1
In a large bowl, combine pineapple, mango, tomatoes, red onion, cilantro, and half of the lime juice. Season with salt and pepper to taste and set aside.
2
In a small pan over medium heat, combine honey, remaining lime juice, and soy sauce until the honey is softened and well incorporated. Set the glaze aside.
3
Preheat the broiler. Season the salmon on both sides with salt and pepper.
4
Heat olive oil in a skillet over high heat until very hot. Add salmon, non-skin side down, and sear for 2 minutes, moving constantly to prevent sticking.
5
Flip the salmon skin side down and sear for another 2 minutes, moving constantly. Remove the skin with a spatula.
6
Place the salmon in an oven-proof dish, skinless side up. Brush with half of the prepared glaze.
7
Broil for 3 minutes, brush with remaining glaze, and broil for another 2-3 minutes until charred. Watch closely to avoid burning.
8
Remove from the broiler, cover with foil, and let rest for 10 minutes.
9
Serve the salmon with the prepared mango salsa.

Vitamins & minerals

Amounts for 1 serving (368 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	53 μg	6%
Vitamin C	75 mg	83%
Vitamin D	0 μg	0%
Vitamin E	7 mg	45%
Vitamin K	14 μg	12%
Thiamine	0.4 mg	31%
Riboflavin (B2)	0.3 mg	23%
Niacin	14 mg	86%
Vitamin B6	1 mg	88%
Folate (B9)	85 μg	21%
Vitamin B12	5 μg	192%
Pantothenic acid	3 mg	52%
Choline	127 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	1 mg	15%
Potassium	846 mg	18%
Magnesium	64 mg	15%
Phosphorus	380 mg	54%
Zinc	1 mg	7%
Copper	0.3 mg	29%
Manganese	1 mg	38%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	50 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	606 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	1 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	2 μg	—
Fructose	9 g	—
Galactose	0.3 g	—
Glucose	7 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,159 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	9 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 478 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

91min
Walking (3.5 mph)
57min
Cycling (moderate)
40min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Broiled Salmon with Pineapple Mango Salsa?

One serving of Broiled Salmon with Pineapple Mango Salsa (1 serving) has 478 calories, which works out to 130 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Broiled Salmon with Pineapple Mango Salsa high in protein?

It provides a solid 31 g of protein per serving (63% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broiled Salmon with Pineapple Mango Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broiled Salmon with Pineapple Mango Salsa?

630 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Broiled Salmon with Pineapple Mango Salsa?

25 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (368 g)

Calories478

% Daily Value*

Total fat 26g	34%
Saturated fat 5.3g	26%
Trans fat 0g
Cholesterol 78mg	26%
Sodium 630mg	27%
Total carbohydrate 31g	11%
Dietary fiber 2.9g	10%
Total sugars 25g
Protein 31g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all