Blackened Cod with Mango Salsa
Elevate your dinner table with this mouthwatering Blackened Cod with Mango Salsa, a vibrant and flavorful dish that brings together bold spices and tropical fruit for a deliciously balanced meal. Perfectly seasoned with a smoky blackening spice mix of paprika, garlic powder, cayenne, and herbs, the cod fillets are seared to perfection for a crispy, caramelized crust. The homemade mango salsa, featuring sweet, juicy mangoes, crunchy red bell peppers, zesty lime juice, and a hint of cilantro, adds a refreshing contrast that complements the rich, spiced fish. Ready in just 25 minutes, this healthy and gluten-free recipe is ideal for weeknight dinners or special occasions. Serve it with rice, quinoa, or a crisp green salad for a complete, show-stopping meal that will impress your family and guests alike.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) Cod fillets
- 2 tablespoons Olive oil
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 large Mango, diced
- 0.5 cup Red bell pepper, diced
- 0.25 cup Red onion, finely chopped
- 2 tablespoons Cilantro, chopped
- 2 tablespoons Lime juice, freshly squeezed
- 0.5 piece Jalapeño, minced (optional)
- 0.25 teaspoon Salt (for salsa)
Instructions
In a small bowl, mix together the paprika, garlic powder, onion powder, cayenne pepper, dried thyme, dried oregano, salt, and black pepper to create the blackening spice mix.
Pat the cod fillets dry with a paper towel. Rub each fillet with olive oil on both sides, then generously coat both sides with the spice mix, pressing it into the fish.
Heat a large skillet (preferably cast iron) over medium-high heat. Once hot, lightly oil the pan and place the cod fillets in, being careful not to overcrowd the pan.
Cook the cod for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from the skillet and set aside.
While the fish is cooking, prepare the mango salsa by combining the diced mango, red bell pepper, red onion, cilantro, lime juice, jalapeño (if using), and salt in a medium bowl. Toss gently to combine.
Serve the blackened cod warm, topped with a generous scoop of mango salsa. Pair with rice, quinoa, or a simple green salad if desired.
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 513 mg | 22% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 10.7 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 51 mg | 4% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 905 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
