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Blue-eye cod with mango salsa

Recipe

This Blue-eye Cod with Mango Salsa recipe features grilled blue-eye cod fillets served with a fresh, tangy mango salsa made from mango, onion, capsicum, tomato, herbs, and chili. Accompanied by roasted potato wedges and a mixed leaf salad, it's a flavorful and vibrant dish perfect for a light and healthy meal.

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:

  • Potatoes, 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 (4) 
Energy  1669kj
Fat - total  10g
Fat - saturated 3g
Carbohydrates 26g
Protein 33g
Sodium 206mg
Fibre 7g

ACKNOWLEGEMENT:

Reproduced with permission of Catherine Saxelby, accredited nutritionist at www.foodwatch.com.au

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