Blue-eye cod with mango salsa
Organisation: Foodwatch
Preparation: 10 minutes
Cooking time: 8 minutes
Serves: 4 Servings
Type of recipe: healthy, main meal, gluten-free
Recipe
Ingredients
- Olive oil for brushing or use oil spray
- 4 blue eye-cod fillets (about 800g)
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:
- 4 small potatoes (or 400g total weight), cut into long wedges and seasoned with olive oil and pepper
- Mixed leaf salad
Method
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.
Nutrition information
Per serve
| Energy | 1669kJ |
| Protein | 33g |
| Total fat | 10g |
| Saturated Fat | 3g |
| Total carbohydrate | 26g |
| Sodium | 206mg |
| Fibre | 7g |
| Carbohydrate exchanges | 2 |
