Blue-eye cod with mango salsa

Written by Catherine Saxelby on Sunday, 19 July 2009.
Tagged: dairy-free, egg, gluten-free, healthy cooking, healthy eating, healthy heart, healthy recipe, high fibre, seafood

  • Ready In: 18 minutes
  • Prep Time: 10 minutes
  • Cooking Time: 8 minutes
  • Serves: 4
Blue-eye cod with mango salsa

 

A simply divine combination for when mangos are in season. Try to choose a mango that's firm or even a little underipe with its skin tinged with green.

Ingredients

  • Olive oil for brushing or use oil spray
  • 4 blue eye-cod fillets (about 800 g)
  • MANGO SALSA:
  • 1 mango, peeled, stoned and diced
  • 2 tablespoons finely-chopped purple Spanish onion
  • ½ capsicum, seeds removed and diced
  • 1 tomato, diced
  • 2 tablespoons each chopped mint and basil
  • 1-2 fresh chopped chilli or to taste
  • juice of ½ lime or lemon
  • freshly cracked black pepper
  • TO SERVE:
  • Potatoes, cut into long wedges and seasoned with olive oil and pepper
  • Mixed leaf salad

Nutrition per serve

1669 kilojoules (399 Calories), 10 g fat (including 3 g saturated fat), 26 g carbohydrate (including 8 g sugars), 7 g fibre and 205 mg sodium. Read our nutrition rating system.  

Directions

1. Heat a char grill or barbecue plate to nice and hot. Brush or drizzle fish fillets with olive oil, grind pepper over.

2. Seal fish for 30 seconds each side. Cook for a further 4 to 5 minutes each side or until cooked through.

3. Combine all ingredients for Mango Salsa in a bowl.

4. Serve blue eyed cod with salsa, together with roasted crisp potato wedges, a mixed leaf salad and lime/lemon wedges.

Variations

  • If preferred, serve blue eyed cod on a bed of baby spinach leaves with boiled beige quinoa

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