This cod with mango salsa is an easy family dinner that uses frozen fish, and can be paired with the sides of your choice. While lots of fish dishes have mango salsa on the side, this recipe takes it up a notch by having a fruity crust for the fish too.
Fish dishes are always fun and healthy. If you love them as much as my family does then you may like to see my honey ginger baked cod and baked cod with pesto. Easy weeknight meals for all the family!
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Why this recipe is so good
- Fruity and flavourful. We 'double' mango in this recipe, with a mango crust as well as some in a side salad for lots of tropical flavour.
- Uses frozen fish. Perfect for a quick weeknight dinner, you only have to head to the freezer and not the store!
- Easy to make. A very simple recipe, with just a few steps.
Ingredients
This recipe mostly uses ingredients that are in my freezer or pantry staples, so hopefully it's only the fruit and veggies you need to run to the store for!
- Frozen cod fillets - a staple in my freezer and perfect for a busy weeknight dinner.
- Mango - if you have fresh then perfect, but in the winter that's tricky to find (or they tend to be really hard and refuse to ripen). I use frozen, and thaw for a little while before use.
- Breadcrumbs - you can buy breadcrumbs ready done, but personally I just whizz up some in a Nutribullet - takes seconds to do.
- Olive oil - to bind the crust ingredients together. Personally I use Bertolli extra virgin olive oil.
- Apple cider vinegar - this is optional, but adds a touch of acidity to the flavour. I use the Aspall apple cider vinegar, but you can swap out for white distilled vinegar if you want a lower histamine option.
- Pink Himalayan salt - my favourite salt to use, and has such a nice flavour. I like Silk Route pink Himalayan salt.
Step by step instructions
Just a few simple steps to make this fun baked fish with mango salsa for your weeknight (or weekend!) dinner:
STEP 1
Bake the fish for around 15 minutes. Meanwhile combine all the ingredients for the mango crust in a blender, and blend to a thick paste.
STEP 2
Pat the mango crust onto the fish and return to the oven to bake through. Ensure the fish is cooked throughout, with white flaky fish.
Make the simple salsa and then plate up and enjoy!
Mango and a low histamine diet
Unfortunately there isn't a definitive list of histamine for foods, and we all have different food sensitivities. With mango, the SIGHI list (which I use most often) rates it as 1 for histamine on a scale of 0-3. It has a ? as a liberator and a note that states 'to be debated. Is often well tolerated'.
A little research of other histamine lists actually had mango as low histamine, and one stated that it had antihistamine properties. All very confusing to have conflicting advice isn't it! I would suggest only trying the recipe if you know you are OK with mango, or under the guidance of a dietician if you are unsure.
More fish dishes to try
White fish with a pistachio herb crumb topping
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Cod with mango salsa
Ingredients
- 2 cod fillets frozen
- ½ cup mango
- ¼ slice bread or equivalent breadcrumbs
- 1 teaspoon olive oil
- ¼ teaspoon apple cider vinegar optional
- small pinch salt
- small pinch black pepper optional
- 1 teaspoon sesame seeds optional
For the salsa
- ½ cup mango
- ¼ bell pepper diced into small pieces
- fresh herb of choice torn into small pieces
Instructions
- Place your cod fillets in an ovenproof dish and loosely cover with foil. Bake for 15 minutes.
- While the fish is cooking blend the bread to form breadcrumbs. I use a Nutribullet. Then add in the olive oil, half the mango, apple cider vinegar and a small pinch of salt and pepper (if using). Blend again for a few seconds to combine.
- Once the fish has had 15 minutes, remove from the oven and discard the foil. Pat on the mango breadcrumb mixture and bake, uncovered, for a further 15-20 minutes until cooked through.
- Make the simple salsa by combining the mango, peppers and herbs.
- Plate up the fish, and serve with rice and other vegetables or salad of choice. Sprinkle on some sesame seeds, and enjoy!
Notes
- Be sure to bake the fish for the 15 minutes before adding the crust.
- Pat the crust on, but don't worry about it being perfect!
- I suggest pairing this with rice, but you can of course swap out for couscous, potatoes or other side.
- mango, which scores 1. See above for more detail.
- wheat (in the bread), which scores 1.
- apple cider vinegar, which scores 1. This is optional.
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