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.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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

Serving size	1136.4 grams (1136.4g)

Amount per serving	% Daily Value*
Calories	1048

Total Fat 34.80g	45%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.70g
Cholesterol 292mg	97%
Sodium 2115mg	92%
Total Carbohydrate 58.00g	21%
Dietary Fiber 9.30g	33%
Total Sugars 41.20g
Protein 127.50g	255%

Vitamin D 272IU	1360%
Calcium 208mg	16%
Iron 6mg	31%
Potassium 3666mg	78%

*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.

Source of Calories

Fat: 29.7%

Protein: 48.3%

Carbs: 22.0%