Spicy Blackened Cod Topped with Tropical Mango Salsa
Elevate your dinner experience with this Spicy Blackened Cod topped with a vibrant Mango Salsa. This dish features succulent cod fillets seasoned with a rich blend of spices, which are seared to perfection and finished in the oven for a tender, flaky texture. The contrast of the spicy blackened cod with the sweet and tangy mango salsa makes for a mouthwatering combination that's perfect for healthy eating enthusiasts. Serve over a bed of fluffy rice or your favorite grain, and enjoy an explosion of flavors with every bite. Ideal for family dinners or special occasions, this dish is not only delicious but also nutritious.
4
Servings
125
Calories
15
Ingredients
Ingredients
Chili powder
1 tablespoon (ground)
Paprika
1 teaspoon (ground)
Cumin
1/2 teaspoon (ground)
Garlic powder
1 teaspoon (ground)
Kosher salt
1 teaspoon (to taste)
Brown sugar
1 teaspoon (packed)
Vegetable oil
1 tablespoon (for blackening and sautéing)
Fresh cod
1 lb (cut into 4 fillets)
Mango
1 (peeled, pitted, and diced (about 1 cup))
Red onion
1 tablespoon (finely diced)
Red bell pepper
1/8 cup (diced)
Jalapeño
1/2 (seeded and diced)
Lime
1 (juiced)
Fresh cilantro
3 tablespoons (chopped)
Salt
to taste
Instructions
1
In a small bowl, combine the chili powder, paprika, cumin, garlic powder, kosher salt, brown sugar, and vegetable oil. Mix until well-combined to form a thick paste.
2
Preheat your oven to 400°F (200°C).
3
Pat the cod fillets dry with a paper towel to remove excess moisture, which helps achieve a nice sear.
4
Generously rub the blackening paste onto one side of each cod fillet, coating them evenly.
5
Heat a small amount of vegetable oil in a large sauté pan over medium-high heat until shimmering.
6
Carefully place the fillets, seasoned side down, into the hot pan. Sear for 2-3 minutes or until the bottom is charred and crispy. Flip the fillets and sear the other side for an additional 2-3 minutes.
7
Once both sides are seared, transfer the fillets to a cookie sheet lined with aluminum foil. Place the cookie sheet in the preheated oven and bake for 10-15 minutes, or until the cod is cooked through and flakes easily with a fork.
8
While the cod is baking, prepare the mango salsa. In a mixing bowl, combine the diced mango, red onion, red bell pepper, seeded jalapeño, lime juice, chopped cilantro, and salt. Mix well to incorporate all the ingredients.
9
Once the cod is done, remove it from the oven. Serve the blackened cod atop a bed of steamed rice or your choice of grain, and generously top with the mango salsa. Garnish with a lime wedge and extra cilantro if desired, and enjoy the colorful platter of flavors!
Nutrition Information
3.75g
Fat
11.25g
Carbs
8.75g
Protein
1.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Blackened Cod with Tropical Mango Salsa?
It is a dish featuring succulent cod fillets seasoned with a rich spice blend, seared for texture, and topped with a vibrant mango salsa.
How many calories are in a serving of this cod recipe?
There are 125 calories per serving.
What is the protein content per serving?
Each serving contains 8.75 grams of protein.
How many servings does this recipe produce?
This recipe is designed to make 4 servings.
What are the fat and carbohydrate counts for this dish?
This dish contains 3.75 grams of fat and 11.25 grams of carbohydrates per serving.
What temperature should the oven be set to?
The oven should be preheated to 400 degrees Fahrenheit (200 degrees Celsius).
How long does the cod need to bake?
The fish should bake for 10 to 15 minutes or until it flakes easily with a fork.
What spices are used in the blackening paste?
The paste includes chili powder, paprika, cumin, garlic powder, kosher salt, and brown sugar mixed with vegetable oil.
How do I prepare the cod before seasoning?
Pat the cod fillets dry with a paper towel to remove excess moisture and ensure a better sear.
How long should I sear the fish in the pan?
Sear the seasoned side for 2 to 3 minutes, then flip and sear the other side for another 2 to 3 minutes.
What ingredients are in the tropical mango salsa?
The salsa consists of diced mango, red onion, red bell pepper, seeded jalapeño, lime juice, chopped cilantro, and salt.
How much mango is required for the salsa?
You will need one mango, peeled and diced, which equals about one cup.
Is this recipe considered healthy?
Yes, it is described as a nutritious and delicious option for healthy eating enthusiasts.
What is the best way to serve this blackened cod?
It is best served over a bed of fluffy steamed rice or your favorite grain topped with the mango salsa.
Does this recipe include fiber?
Yes, each serving provides 1.25 grams of fiber.
What type of oil is used for the blackening paste?
One tablespoon of vegetable oil is used to form the thick seasoning paste.
How do I ensure the fish doesn't stick while searing?
Heat the vegetable oil in the pan until shimmering before adding the fillets.
Should I line my baking sheet?
Yes, the recipe recommends using a cookie sheet lined with aluminum foil for the baking process.
What is the purpose of brown sugar in the rub?
The brown sugar adds a touch of sweetness and helps with the caramelization during the blackening process.
How much cilantro is used?
The recipe calls for three tablespoons of chopped fresh cilantro.
Is the jalapeño in the salsa used with seeds?
No, the jalapeño should be seeded and diced before being added to the salsa.
Can I garnish this dish?
Yes, you can garnish the final platter with lime wedges and extra cilantro.
What kind of fish is specified?
The recipe calls for 1 lb of fresh cod cut into 4 fillets.
How much red onion goes into the salsa?
One tablespoon of finely diced red onion is needed.
What is the amount of lime juice used?
The juice of one whole lime is used for the salsa.
Is this recipe suitable for special occasions?
Yes, it is noted as ideal for both family dinners and special occasions.
How much chili powder is used?
One tablespoon of ground chili powder is used in the blackening blend.
Does the recipe specify a salt amount for the salsa?
The salsa uses salt added to taste to incorporate the flavors.
How much red bell pepper is in the salsa?
The recipe uses 1/8 cup of diced red bell pepper.
What texture should the blackening rub have?
The spices and oil should be mixed until they form a thick, well-combined paste.