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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 218.4
  • Total Fat: 3.6 g
  • Cholesterol: 53.3 mg
  • Sodium: 416.5 mg
  • Total Carbs: 19.1 g
  • Dietary Fiber: 3.5 g
  • Protein: 28.4 g

View full nutritional breakdown of Seared Cod with Peach-Mango Salsa calories by ingredient
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Seared Cod with Peach-Mango Salsa

Submitted by: CHEF_MEG
Seared Cod with Peach-Mango Salsa

Introduction

Light and fruity, this simple fish dish gets a double dose of flavor from the coriander plant. The lemony seeds add freshness to the fish, while the vibrant leaves make the finished meal "pop." Light and fruity, this simple fish dish gets a double dose of flavor from the coriander plant. The lemony seeds add freshness to the fish, while the vibrant leaves make the finished meal "pop."
Number of Servings: 4

Ingredients

    1 cup diced mango, divided**
    1 cup diced peaches, divided**
    2 teaspoons olive oil
    1 lime, zested and juiced, divided
    1/4 cup orange juice
    1/4 teaspoon ground coriander, divided
    1 cup salsa*
    16 ounces cod, cut into four 4-ounce portions
    8 cups mixed salad greens or spinach
    1 tablespoon chopped cilantro

    * any variety or heat level--we like a fruity salsa or a pico de gallo.
    ** fresh or frozen and thawed



Tips

Nonstick skillets work best with this recipe.

We also like this with sauteed spinach or kale in place of the salad greens.


Directions

Preheat the oven to 375 degrees.

Combine 1/4 cup each of the mangos and the peaches in a blender or bowl. Puree or mash to a pulp. Add the olive oil, one tablespoon of the lime juice, the orange juice and a pinch of the coriander and either whisk or pulse until combined. Set aside.

In a separate medium bowl, combine the salsa with the remaining fruit, lime juice and zest. Set aside.

Pat the cod with paper towels to remove any surface moisture.

Preheat an oven-safe nonstick skillet over medium-high heat. Sprinkle the cod with the remaining coriander and spritz with cooking spray.

Place the cod in the skillet, being careful not to crowd the pan and leaving space between each portion.

Cook for two minutes per side, then top each piece with one teaspoon of the dressing. Divide the salsa over the fish and transfer to the oven.

Bake for about eight minutes, until the fish is opaque and flakes easily.

Meanwhile, toss the greens with the remaining dressing and divide among four plates. Top with the cod and salsa, then garnish with the cilantro.

Serve immediately, with brown rice or whole-wheat couscous. (Nutrition info not included.)


Serving Size: Makes 4 portions; 3 ounces cod, 2 cups mixed greens, 1/2 cup salsa, and 3 tablespoons dressing






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Member Ratings For This Recipe



  • 3 of 3 people found this review helpful
    @RUNASHLEYRUN: Ground coriander is the first ingredient listed. Coriander seeds have a lemony flavor. - 7/11/13

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  • Incredible!
    1 of 1 people found this review helpful
    Oh yeah, this is a great one! Next time I'm going to leave out the salsa and try chopping and rinsing some tomatoes and onion. Or picodegallo. Salsa seems a little watery. - 1/19/14

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  • Incredible!
    1 of 1 people found this review helpful
    It was so good! I loved every bite! I had to substitute cantaloupe & pineapple for the fruit because that's what I had on hand. But, it couldn't be any better. And the leftover salsa is even better the next day! - 6/20/13

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  • Incredible!
    1 of 2 people found this review helpful
    This is so good!!! I did leave out the cilantro, as my DH hates it. We eat a lot of fish and always have it on hand. - 6/19/13

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  • Instead of salsa I used a fresh tomato and added white beans and eliminated the peaches. It was delicious. - 10/28/13

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  • This was SO delish! I used salsa verde to add the extra spice. This was so good and filling! Even my husband was full after eating this! - 7/25/13

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  • The picture looks like it has tomato and onion in the salsa also but the recipe doesn't call for it? - 7/25/13

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  • I substituted apricots for the peaches, and made my own salsa. I made the dressing and salsa the day before, so I just needed ten minutes to cook the fish. We used other white fish, because that's what was in the freezer. Yummy. - 7/14/13

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  • This was great :) - 7/12/13

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  • 0 of 2 people found this review helpful
    Sounds interesting, but am I missing where the "lemony seeds" come into play here? The introduction has this information but I don't see it in the ingredients. - 7/11/13

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  • 0 of 1 people found this review helpful
    Can hardly wait to make this. Sounds easy and delicious. Thanks for sharing your comments tto, very helpful. - 7/11/13

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  • 0 of 3 people found this review helpful
    I'm going right out to buy the ingredients! This sounds delicious! - 6/19/13

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  • 0 of 4 people found this review helpful
    Think I would like this. - 6/19/13

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