Baked Cod with Mango Salsa Recipe

Fresh, vibrant, and bursting with tropical flavors, this Baked Cod with Mango Salsa is a delightful dish that brings a taste of the islands to your dinner table. The tender, flaky cod fillets are lightly seasoned and baked to perfection, then topped with a colorful salsa made from juicy mango, crisp red onion, and fragrant cilantro. This recipe is not only a feast for your taste buds but also a nutritious choice, packed with lean protein and vitamin C to support immune health. Paired with wild rice, it’s a quick, family-friendly meal that feels like a mini vacation. Whether you’re looking to impress guests or simply enjoy a wholesome dinner, this dish is sure to become a favorite.

In this blog post, we’ll guide you through every step of creating this delicious meal, from selecting the freshest ingredients to mastering the perfect bake. Plus, we’ll share tips for customizing the recipe, nutritional facts, and even some supplement recommendations to support your wellness goals.

Why You’ll Love This Recipe

This Baked Cod with Mango Salsa is a standout for several reasons:

• Quick and Easy: Ready in under 30 minutes, it’s perfect for busy weeknights.
• Healthy and Nutritious: Cod is a lean protein, and the mango salsa adds a boost of vitamins.
• Versatile: Serve it with wild rice, quinoa, or a fresh salad for a complete meal.
• Flavor-Packed: The sweet-tart salsa complements the mild fish, creating a balanced and exciting dish.

Ingredients

To make this tropical-inspired dish, you’ll need the following ingredients. Each one is linked to a high-quality product available on Amazon.

For the Baked Cod

• 4 cod fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder

For the Mango Salsa

• 1 ripe mango, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• 1 small jalapeño, seeded and finely chopped (optional for heat)
• Juice of 1 lime
• 1 tbsp olive oil
• 1/4 tsp salt

For Serving

• 2 cups cooked wild rice

Kitchen Equipment/Appliances Needed

To prepare this recipe, you’ll need the following kitchen tools, all available on Amazon:

• Baking sheet
• Parchment paper
• Mixing bowl
• Chef’s knife
• Cutting board
• Measuring spoons
• Measuring cups
• Rice cooker (optional for cooking wild rice)

Instructions

Step 1: Prepare the Mango Salsa

1. In a mixing bowl, combine the diced mango, red onion, cilantro, and jalapeño (if using).
2. Add the lime juice, olive oil, and salt. Stir gently to combine.
3. Cover and refrigerate the salsa while you prepare the cod to let the flavors meld.

Step 2: Preheat the Oven

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper for easy cleanup.

Step 3: Season the Cod

1. Pat the cod fillets dry with a paper towel and place them on the prepared baking sheet.
2. In a small bowl, mix the olive oil, paprika, salt, black pepper, and garlic powder.
3. Brush the seasoning mixture evenly over both sides of the cod fillets.

Step 4: Bake the Cod

1. Bake the cod fillets in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
2. Remove from the oven and let the fillets rest for 2 minutes.

Step 5: Serve

1. Spoon a generous portion of the mango salsa over each cod fillet.
2. Serve with cooked wild rice on the side for a complete meal.

Tips for Success

• Choose Fresh Cod: Look for cod fillets with a mild, ocean-like smell and firm texture. Frozen cod works well too—just thaw it in the fridge overnight.
• Adjust the Heat: The jalapeño in the salsa is optional. For a milder flavor, omit it or use a pinch of red pepper flakes.
• Make Ahead: The mango salsa can be prepared up to a day in advance and stored in an airtight container in the fridge.
• Customize the Salsa: Add diced avocado or pineapple for extra tropical flair.

Nutritional Facts

Here’s the approximate nutritional breakdown per serving (1 cod fillet with 1/4 of the mango salsa and 1/2 cup wild rice):

• Calories: 350 kcal
• Protein: 32g
• Fat: 8g (1.5g saturated)
• Carbohydrates: 38g (4g fiber, 10g sugar)
• Vitamin C: 60% of Daily Value
• Iron: 10% of Daily Value
• Sodium: 600mg

This dish is rich in lean protein, which supports muscle health, and vitamin C, which boosts immunity. The wild rice adds fiber for digestive health.

Support Your Wellness Goals

To complement this healthy meal, consider incorporating supplements that support weight management and overall wellness. Here are a few recommendations:

• Moringa Actives: This supplement supports weight loss, reduces hunger, and boosts metabolism, making it a great addition to your healthy eating plan.
• NuviaLab Immune: Packed with plant extracts and vitamins, this supplement strengthens your immune system, perfect for maintaining health while enjoying nutritious meals like this one.
• Fibre Select: This vital fiber supplement cleanses the body of toxins and supports digestion, enhancing the benefits of fiber-rich wild rice.

Explore these and other supplements to support your journey toward better health:

• Keto Actives: Ideal for those on a ketogenic diet, it helps reduce fatty tissue and suppress appetite.
• Cappuccino MCT: A slimming coffee that boosts energy and drives fat burning.
• Meltamin: A cactus-flavored fat burner to support weight loss.

Variations and Substitutions

This recipe is highly adaptable to suit different tastes and dietary needs:

• Fish Alternatives: Swap cod for tilapia, halibut, or mahi-mahi for a similar texture.
• Salsa Variations: Replace mango with peach or papaya for a different tropical twist.
• Grain Options: Instead of wild rice, try quinoa or couscous.
• Low-Sodium: Reduce the salt in the seasoning and salsa for a heart-healthy version.

Pairing Suggestions

To elevate your dining experience, consider these pairings:

• Side Dishes: A green salad with spinach and cucumber or roasted asparagus.
• Beverages: A glass of chilled white wine or a coconut water for a tropical vibe.
• Dessert: Fresh pineapple slices or a mango sorbet.

Storage and Reheating

• Storage: Store leftover cod and salsa separately in airtight containers in the fridge for up to 2 days. Wild rice can be stored for up to 4 days.
• Reheating: Reheat the cod in a 350°F oven for 5-7 minutes to avoid drying it out. The salsa is best served cold or at room temperature.
• Freezing: The baked cod can be frozen for up to 1 month. Thaw in the fridge before reheating.

Final Thoughts

This Baked Cod with Mango Salsa is a celebration of fresh, vibrant flavors that’s as nourishing as it is delicious. It’s a versatile recipe that fits into a busy lifestyle while offering a taste of the tropics. Whether you’re cooking for yourself, your family, or guests, this dish is sure to impress with its bright colors and balanced flavors.

To support your health and wellness journey, consider adding supplements like Moringa Actives or NuviaLab Immune to your routine. They’re designed to enhance your metabolism, immunity, and overall well-being, making them perfect companions to this nutritious meal.

Try this recipe today and let the tropical flavors transport you to a sunny paradise!