Meal Prep
Salmon with Mango Salsa
This salmon with mango salsa is a full-on flavor experience- perfectly seared, buttery salmon topped with a bright, citrusy, sweet salsa that brings serious tropical energy. It’s bold, balanced, and straight-up restaurant quality, with macros to back it up. So go on- make the fish. For me, for you, for anyone who deserves macro-balanced beauty in its most seductive form- this is meal prep that doesn’t play it safe, it shows up with a tan, a six-pack, and a Bluetooth speaker blasting Bad Bunny.
- Prep
- 60 min
- Cook
- 30 min
- Makes
- 4 servings
- Prep Time
- 60 mins
- Cook Time
- 30 mins
- Total Time
- 90 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
Salmon & Marinade
Mango Salsa
Rice
Instructions
Preheat oven to 400°F. Cover a baking sheet with parchment paper & set aside.
Combine the marinade ingredients in a large, flat bowl. Add salmon to the mixture skin-side-up for at least 30 minutes (but less than 12 hours)
4 fillets salmon, 4 tbsp Soy sauce, 5 cloves garlic, 2 large limes, 2 tbsp Brown Sugar, ½ tsp Salt, 1 tbsp Tajin, ½ tbsp Chili powder, ½ tbsp Paprika
Begin cooking rice using your preferred method. For this recipe, I prefer a rice cooker with rice vinegar for extra flavor.
1 cup dry jasmine rice, 1 tbsp Rice Vinegar
While the salmon is marinating, begin preparing the mango salsa. Combine the mangoes, jalapeños, & red onion, cilantro, lime juice, garlic, & salt. Note that if you're in a rush, store-bought mango salsa will work nicely.
2 large Mangoes, 1 large Jalapeño, ½ cup Red onion, 2 tbsp Cilantro, 2 large limes, ½ tsp Kosher salt, 6 cloves garlic
Add marinated salmon to baking sheet, discarding the excess marinade. Bake for 15-20 minutes, or until the filet is cooked through (reaches an internal temperature of 145°F).
Divide the rice, salmon, & mango salsa into the selected number of portions- serving with lime wedges for a zesty kick each time you eat it!
Nutrition
Per servingEstimates for one serving.
- Calories
- 808 kcal
- Protein
- 52.8 g
- Fat
- 31.7 g
- Carbs
- 77.8 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 7.24 g
- Polyunsaturated Fat
- 9.18 g
- Monounsaturated Fat
- 8.97 g
- Trans Fat
- 0.12 g
- Cholesterol
- 125 mg
- Sodium
- 2,202 mg
- Potassium
- 1,394 mg
- Fiber
- 5.6 g
- Sugar
- 32.8 g
- Added Sugar
- 3.3 g
- Vitamin A
- 279 mcg RAE
- Vitamin C
- 99.5 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 88 mg
- Iron
- 3.72 mg
Estimated ingredient cost
$8.33 per serving · $33.30 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- salmon: $17.74
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Owner-approved October 3, 2026 recipe standard: one raw Atlantic salmon fillet per serving. Nutrition and ingredient-use cost assume 8 oz (226.796185 g) per fillet. This is an editorial serving standard, not a measured or guaranteed package weight. Actual fillet size and nutrition vary. Observed sale price (regular price $9.86). Includes skin; fillet sizes vary.
Walmart: Marketside Coho Salmon Skin-On Frozen · Price checked 2026-09-21
- Soy sauce: $0.48
64 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- garlic: $0.27
15 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- limes: $0.50
140 g purchased · Whole purchased item: 70 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 30 g each; the whole-fruit nutrition profile remains an approximate proxy. Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lime, Each · Price checked 2026-09-21
- Brown Sugar: $0.06
27.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (packed) = 4.6 g; packing=packed Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
- Salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- Tajin: $0.25
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 1 g Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Tajin Clasico Seasoning, Chili Lime Seasoning, 9 oz · Price checked 2026-09-21
- Chili powder: $0.05
4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 8 g Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Chili Powder, 3 oz · Price checked 2026-09-21
- Paprika: $0.05
3.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.8 g Excess salmon marinade is explicitly discarded before baking; the mango salsa and its lime juice are fully counted. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- Mangoes: $11.74
800 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fruit (large) = 400 g; Editorial large-mango edible weight: 400 g; diced mango uses the published 165 g pieces/cup proxy. Canned mango may differ. Representative product for this ingredient; your brand and package size may differ. Library basis is the purchased product shown; peeled fruit amounts require a recipe-specific yield.
Walmart: Marketside Mango Chunks, 10 oz, Pre-Cut (Fresh) · Price checked 2026-09-21
- Jalapeño: $0.11
28 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 pepper (large) = 28 g; Editorial medium/large jalapeno weights: 14/28 g, using USDA's unsized pepper as the medium reference. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Jalapenos, Each · Price checked 2026-09-21
- Red onion: $0.23
88.9 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 cup (chopped) = 160 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Red Onions, 3 lb, Bag · Price checked 2026-09-21
- Cilantro: $0.27
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 cup = 4 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Cut Cilantro, 0.5 oz Clamshell · Price checked 2026-09-21
- limes: $0.50
140 g purchased · Whole purchased item: 70 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 30 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lime, Each · Price checked 2026-09-21
- Kosher salt: $0.01
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Three 48 oz packages; total net weight 144 oz.
Walmart: (3 pack) Great Value Coarse Kosher Salt, 48 oz · Price checked 2026-09-21
- garlic: $0.32
18 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- Rice Vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein52.8g26%
- Carbs77.8g39%
- Fat31.7g35%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Mango salsa is the part to keep separate from the hot base. Put the salmon and rice in the main container and refrigerate the salsa in a side cup, then add it after reheating. That keeps the mango, red onion, and jalapeño distinct instead of warming them into the rice. It is the same basic packing idea that makes fresh toppings useful across the meal-prep bowl collection.
Make the salsa while the salmon marinates in the fridge and the rice cooks. Dice the mango into pieces small enough to get a little in each forkful, and drain off excess liquid before portioning if needed. The recipe already allows store-bought mango salsa as a shortcut; choose one with a texture and heat level you enjoy, and remember its ingredients may differ from the homemade version. For skin-on fillets, remove the skin while the salmon is still hot from the oven, before filling the containers. It is a much easier prep-day job than repeating it at lunch all week.
Remove the salsa and any lime wedges before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice gently around the salmon at the pause, then add the cold salsa and lime to taste. Adjust the jalapeño if you want a milder finish while keeping the Tajin-seasoned salmon as written. The fish archive offers other salmon preparations, and the Mexican-inspired recipes have more ways to use a fresh salsa topping.
Notes from your kitchen
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From the community
This one started as an experiment in contrast- rich salmon paired with something light and punchy. After actually eating it, I can say it delivers way more balance than I expected. Curious to hear how this one lands for you.
★★★★★
I could swim in the mango salsa, so yummy!