This salmon and salsa is a favourite amongst the 28ers, give it a try and you'll see why.
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Serves: 2
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Nut-Free, Pescatarian
Author: Alex Wood


  • 240 g salmon fillets cooked thoroughly for pregnancy
  • 1 teaspoon extra-virgin olive oil
  • salt and pepper to taste

Sweet Corn & Avocado Salad

  • 150 g corn kernels tinned
  • 12 cherry tomatoes halved
  • 1/2 avocado diced
  • 4 tablespoons red onion diced
  • 4 tablespoons fresh coriander chopped
  • 1/2 tablespoon extra-virgin olive oil
  • 1 teaspoon red wine vinegar
  • Salt to taste
  • Pepper to taste

To Serve

  • 1/2 lemon


  • Place all salad ingredients in a bowl and toss gently. Set it aside while you cook the salmon.
  • Heat a fry pan to medium-high heat.
  • Coat the salmon in oil and season both sides with salt and pepper.
  • Cook salmon skin side down for 2-4 minutes depending on thickness.
  • Turn and cook other side for a few minutes until cooked. It should flake easily with a fork and still be a little pink in the centre.
  • Divide the salad between two plates and serve each with 1 fillet of salmon.
  • Drizzle over the lemon juice to serve.
  • Serve salmon with the salad and a wedge of lemon.
Nutrition Facts
Pan-Fried Salmon with Sweet Corn & Avo Salsa
Amount Per Serving
Calories 511.1 Calories from Fat 318
% Daily Value*
Fat 35.3g54%
Saturated Fat 7.1g44%
Carbohydrates 15.6g5%
Fiber 5.8g24%
Sugar 5.5g6%
Protein 29.7g59%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.