Last Updated on December 12, 2024 by Arif Chowdhury

Are you ready to elevate your dinner game while keeping it healthy? Today, we’re diving into a delightful recipe that’s bursting with flavor and nutrition: Cod with Mango-Cilantro Salsa.

This vibrant dish features flaky cod topped with a refreshing mango and cilantro salsa, making it a perfect choice for anyone seeking a healthy, satisfying meal. Packed with vitamins and minerals, this recipe not only tantalizes your taste buds but also supports your weight loss efforts.

Let’s explore the health benefits of the ingredients, get into the nitty-gritty of the recipe, and discover why you’ll want to add this to your regular rotation.

The Nutritional Benefits of Cod

Cod is a fantastic source of lean protein, making it an ideal choice for those looking to maintain a healthy diet. Just a 3-ounce serving of cooked cod contains:

• 70–90 calories
• 18 grams of protein
• 0.5 grams of fat

This low-calorie fish is not only filling but also rich in essential nutrients.

For instance, it’s a great source of vitamin B12, which is crucial for red blood cell formation and neurological function, and selenium, an antioxidant that helps combat oxidative stress in the body.

The Sweetness of Mango

Mangoes are more than just a delicious tropical treat; they come packed with health benefits too. Here are some interesting facts about mangoes:

• Low in calories: One medium mango has about 150 calories.
• Rich in vitamin C: A single mango can provide up to 100% of your daily recommended intake of vitamin C.

Vitamin C is vital for immune health and skin integrity, while the fiber in mangoes aids digestion and helps you feel full.

Plus, the natural sweetness of mangoes makes them a perfect companion for savory dishes, adding a burst of flavor.

The Freshness of Cilantro

Cilantro, a popular herb in many cuisines, is not just a garnish; it offers several health benefits as well. Here are a few highlights:

• Low in calories: One tablespoon of fresh cilantro has less than 1 calorie.
• Rich in antioxidants: Cilantro contains antioxidants that may help reduce inflammation in the body.

Adding cilantro to your dishes not only enhances flavor but also contributes to overall health, making it a great addition to this recipe.

Ingredients You’ll Need

To whip up this delicious Cod with Mango-Cilantro Salsa, gather the following ingredients:

For the Cod:

• 4 (6-ounce) cod fillets
• 2 tablespoons olive oil
• Salt and pepper to taste
• Juice of 1 lime

For the Mango-Cilantro Salsa:

• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt to taste

Cooking Instructions

Step 1: Prepare the Mango-Cilantro Salsa

Mix Ingredients: In a medium bowl, combine the diced mango, chopped red onion, cilantro, lime juice, and a pinch of salt. Stir gently to combine and let it sit for about 10 minutes. This allows the flavors to meld beautifully.

Step 2: Cook the Cod

• Preheat Oven: Preheat your oven to 400°F (200°C).
• Season Cod: Pat the cod fillets dry with paper towels. Rub each fillet with olive oil, and season generously with salt, pepper, and lime juice.
• Bake the Cod: Place the seasoned cod on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.

Step 3: Assemble the Dish

• Plate the Cod: Once the cod is cooked, place each fillet on a serving plate.
• Top with Salsa: Generously spoon the mango-cilantro salsa over the cod fillets.
• Garnish: If desired, garnish with additional cilantro or lime wedges for a fresh touch.

Step 4: Serve and Enjoy!

This dish is incredibly versatile and pairs well with a side of quinoa, brown rice, or steamed vegetables. The combination of flaky cod and zesty mango-cilantro salsa creates a delightful meal that is both satisfying and nourishing.

Making It Your Own

One of the best things about cooking is the ability to customize recipes to fit your tastes. Here are a few ideas to put your spin on this dish:

• Add Heat: If you like a little spice, consider adding diced jalapeños or a pinch of cayenne pepper to the salsa.
• Experiment with Fruits: If mangoes aren’t in season, try using pineapple or peaches for a different flavor profile.
• Herb Variations: Swap cilantro for fresh mint or basil for a unique twist.

The Benefits of Cooking at Home

Cooking at home not only allows you to control what goes into your meals but also promotes healthier eating habits.

Research shows that individuals who cook at home often consume fewer calories and have better overall dietary quality. One study even found that home-cooked meals can be 200–300 calories lower than those from restaurants.

Moreover, preparing meals at home can be a fun and rewarding experience. It allows you to experiment with flavors, improve your cooking skills, and even bond with family and friends over a shared meal.

Storing Leftovers

If you have any leftovers, store the cod and mango-cilantro salsa in separate airtight containers in the refrigerator.

The cod is best consumed within 2-3 days, while the salsa can last for about 3-4 days. Reheat the cod gently in the microwave or on the stovetop, and enjoy your delicious meal again!

Final Thoughts

Incorporating dishes like Cod with Mango-Cilantro Salsa into your meal plans can make healthy eating enjoyable and exciting.

This recipe not only highlights the vibrant flavors of fresh ingredients but also offers a wealth of nutrients that support your wellness journey.

So, the next time you’re looking for a nutritious yet delicious meal, give this recipe a try. With its bright colors and refreshing taste, it’s sure to become a favorite in your home. Happy cooking!