BAKED COD WITH MANGO SALSA RECIPES
BLACKENED COD WITH MANGO SALSA RECIPE - FOOD.COM
Make and share this Blackened Cod With Mango Salsa recipe from Food.com.
Total Time 35 minutes
Prep Time 15 minutes
Cook Time 20 minutes
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Mix 1 tablespoon chili powder, 1 teaspoon paprika, 1/2 teaspoon cumin, 1 teaspoon garlic powder, 1 teaspoon kosher salt, 1 teaspoon brown sugar and 1 tablespoon vegetable oil in a small bowl and stir to combine a paste.
- Preheat oven to 400F degrees.
- To prepare the fish, start by wiping the flesh with a dry paper towel to remove any excess moisture.
- Rub the blackening paste on one side of the fish.
- Pour a small amount of vegetable oil into a large saute pan and heat over medium-high heat. When pan is nice and hot, carefully place fish into preheated pan. Sear on both sides for 2-3 minutes each side. Remove fish from pan and place onto a cookie sheet lined with tinfoil. Place pan into preheated oven and bake for 10-15 minutes or until cod is cooked through.
- Remove pan from oven and place fish on top of steamed rice or whatever you’re serving. Top fish with salsa, a lime wedge and extra cilantro.
- For Mango salsa, mix 1 mango, red onion, diced red bell pepper, 1/2 jalapeno, and juice of 1 lime, 3 tablespoons fresh cilantro, and salt to taste. Can be made a few hours ahead. Taste just before serving and adjust seasoning as needed.
Nutrition Facts : Calories 194.4, FatContent 4.9, SaturatedFatContent 0.7, CholesterolContent 48.7, SodiumContent 678.7, CarbohydrateContent 17.3, FiberContent 2.6, SugarContent 13.4, ProteinContent 21.6
COD WITH CUCUMBER, AVOCADO & MANGO SALSA SALAD RECIPE ...
If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories
Provided by Good Food team
Categories Lunch
Total Time 13 minutes
Prep Time 5 minutes
Cook Time 8 minutes
Yield 2
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.
- Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.
Nutrition Facts : Calories 272 calories, FatContent 12 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 15 grams carbohydrates, SugarContent 14 grams sugar, FiberContent 5 grams fiber, ProteinContent 25 grams protein, SodiumContent 0.3 milligram of sodium
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COD WITH CUCUMBER, AVOCADO & MANGO SALSA SALAD RECIPE ...
If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories
From bbcgoodfood.com
Total Time 13 minutes
Category Lunch
Calories 272 calories per serving
From bbcgoodfood.com
Total Time 13 minutes
Category Lunch
Calories 272 calories per serving
- Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.
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