Baked Cod with Mango Salsa
My family is always looking for something that is quick and easy since our entire day is consumed with chores, errands, exercise, work, and school. Fish is a healthy protein that cooks quickly for those busy nights. One recipe that we all really enjoy is Baked Cod with Mango Salsa. Because of our food preferences, we adapted the recipe from allrecipes and sparkrecipes . Instead of tilapia, we decided to use cod. We also got rid of the crushed red pepper and paprika to make the recipe night-shade free.
Making the Salsa
The first step is dicing up the mango. If you have ever cooked or eaten a mango, you probably know it is difficult to cut and peel. The thick outer skin and the large pit in the center make it hard to get the edible part out. I find it easiest to first wash the mango, then slice one large piece off of one side of the mango. With that piece, slice long strips on the fruit, but make sure not to cut through the peel.
The next step is to slice the fruit in the other direction (perpendicular to the sliced cuts you already made) making sure that you do not cut through the peel as shown in the pictures above.
Now, all you have to do, is fold the peel inside out and slide a knife or your finger along the inside of the peel to get the fruit off. The fruit will already be diced in nice rectangular sections. I usually take the longer pieces and dice them a little bit smaller.
With the mango all diced, you can add the rest of the ingredients. For the lime juice, we use a lemon squeezer. We bought this a couple of years ago and it has been a tremendous help in getting every drop of lime juice possible!
I find that it is best to make the mango salsa at least 2 hours ahead. This gives the salsa time to develop flavor. We typically make the mango salsa in the morning and let it sit in the fridge until dinner time.
My family LOVES fish and seafood. We personally like the mango salsa with cod, however, any type of white fish pairs well with the salsa. We have also tried this recipe with halibut and tilapia.
For the Baked Cod and Mango Salsa recipe, we usually season the fish with cumin, salt, and pepper. The reason we use cumin is because it is not a night-shade. However, you can also season the fish with paprika.
Once the fish is cooked, all that there is left to do is put the salsa on top! The baked cod with mango salsa is good for hot summer days. The salsa can be eaten cold or warm. I like it both ways. My mom prefers it warm. Make a double batch and experiment to see which way you like better and let us know!
- Dice the mango in small cubes and place into a medium sized bowl.
- Add the chopped cilantro, lime juice, rice vinegar, onion, and salt.
- Mix the salsa and place it into the fridge
- Preheat the oven to 375 degrees
- Season the fish with salt, pepper, and cumin
- Put the fish in the oven for approximately 20 or until cooked through and flaky
- Serve fish with the mango salsa
Nutrition per serving: Calories: 150 Fat: 1 Carbs: 7 Fiber: 1 Sugar: 6 Protein: 25