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