Healthy Baked Cod with Mango Salsa

This delicious Baked Cod with Mango Salsa combines tender, flaky cod with a flavorful homemade salsa for a restaurant-quality fish dinner that’s perfect for weeknights.

This is a restaurant-quality fish dinner that’s perfect for weeknights. Since cod is a mild-flavored white fish, it pairs really well with a vibrant citrusy mango salsa that really brightens up the dish and brings out the wonderful flavors.

Even though the cod is the main attraction in this dish, the simple salsa recipe delivers a mouthwatering blend of flavors and textures that complement the cod so well. You’ll be surprised at how straightforward this meal is to prepare, especially given how great it tastes. I like to serve it with a Greek salad on the side.

» You might also like these 15 Delicious Keto Shrimp Recipes and Potato Crusted Cod.

Why You’ll Love This Recipe

• A healthy meal bursting with flavor and color.
• It’s delightfully low carb! Only 9 net grams of carbs in a serving.
• It’s super simple to make.
• Great way to get more healthy fish in your diet.

Ingredients You Need

• Mango – You can use fresh or frozen mangos but it’s very important that they are ripe because that’s where all the great flavor comes from.
• Red Bell Pepper – Use fresh red bell peppers, deseeded and chopped. Yellow or orange peppers are a fine substitute.
• Green Onions – When I don’t want to add a lot of onion flavor, I use fresh green onions since they’re more mild.
• Jalapeno Pepper – For a more mild pepper taste, de-seed and remove as much of the white veins as you can. If you leave them in tact, the peppers will still be a fairly spicy.
• Lime – Juiced
• Cod Fillets – Buy high-quality cod filets whenever possible. If you can’t get fresh, frozen cod will work.
• Paprika – Sweet Spanish paprika adds a great flavorful undertone to the dish without being over powering.
• Salt and ground black pepper – for seasoning

Can I Use Frozen Cod?

You can use frozen cod for this recipe. You’ll just want to allow it to defrost naturally in the refrigerator overnight so it’s completely thawed in the middle.

One of the best ways to make sure you’re getting more fish in your diet is to buy frozen cod and keep it in the freezer. We like the Pacific Cod from FarmFoods. All of their seafood is wild caught by small-scale family fishermen.

How to Make Baked Cod With Mango Salsa

Preheat the oven to 375° F. Line a baking sheet with parchment paper or a silicon mat.

Combine the mango, red bell pepper, green onions, jalapeno pepper, and lime juice in a bowl. Season it with salt and pepper to taste. It’s already so tasty, but the flavors will continue to meld and develop as you allow it to marinate, so set it aside to do it’s thing while you cook the fish.

Season the cod with paprika, salt, and pepper on both sides. Set them on the baking sheet.

Bake the fish for 20 minutes or until the center of the fish registers 130 to 135 degrees F on a meat thermometer.

Note on this: The FDA recommends 145 degrees F for all cooked fish. If you aren’t sure about the freshness or integrity of the fish you purchased and want to stick with that, please do. However, many experts recommend that Pacific cod is ideally cooked to anywhere between 130F and 135F for medium doneness. 

I prefer to check the fish with the thermometer so I don’t accidentally overcook it. One of the biggest reasons people don’t love fish is because it’s overcooked. For me at 145 degrees, it’s overcooked.

Serve the cod with the mango salsa over the top. The combination of flavors really heightens the taste of the fish. It’s delicious!

Additional Helpful Tips

• For the best salsa, use fresh ripe mango. If the mango isn’t quite ripe yet, it won’t have the sweetness and burst of flavor that makes this salsa really sing.
• Since cod fillets vary in size and thickness, cooking time will vary, so use a meat thermometer to check the fish and cook until the center reaches 135°F.
• To have leftovers for lunch the next day, double the mango salsa recipe and make a few more pieces of cod. It’s great on top of a bed of lettuce with some chopped red bell pepper and carrots.

Frequently Asked Questions

Is baked cod healthy?

Baked cod is very nutritious. It is high in protein and low in fat, which makes it a great protein source. Cod is also high in vitamins and minerals, which are necessary for proper bodily function.

Can I use other fish instead of cod?

You can use salmon if preferred or another white fish such as halibut, trout, or Mahi Mahi. Just make sure to adjust the cooking times accordingly. A flatter fish will cook faster. Always check the temp with a meat thermometer to be sure.

What temperature should cod be when cooked?

The FDA recommends that all fish be cooked to 145 degrees F. If you aren’t sure about the freshness or integrity of the fish you purchased and want to stick with that, please do. However, many experts recommend that Pacific cod is ideally cooked to anywhere between 130F and 135F for medium doneness. 

What wine goes with baked cod?

This dish pairs really well with a light, medium bodied white wine. Think of lighter white Burgundy, Pinot Gris, dry Riesling or unoaked Chardonnay. A higher acidity white wine will help cut through the sweetness of the mango.

What Our Readers Are Saying

I’m always looking for healthy recipes for fish. This one really is great.

-hall ⭐⭐⭐⭐⭐

Thank you for sharing this recipe. I agree that the ripeness of the mango really has a huge impact.

-BushyEyes ⭐⭐⭐⭐⭐

I’mI was a little hesitant to try cooking cod because it always comes out dry for me. I was worrying for nothing. Great recipe.

-MasterTom ⭐⭐⭐⭐⭐

I’m always looking for healthy recipes for fish. This one really is great.-hall ⭐⭐⭐⭐⭐

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02/09/2024