• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • About me
  • Shop
  • Subscribe

Throughthefibrofog

menu icon
go to homepage
  • Recipes
  • About me
  • Shop
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About me
    • Shop
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Dinner

    Published: Dec 3, 2020 · Modified: Feb 8, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Cod with mango salsa

    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.

    baked cod with mango salsa on a white plate on a yellow patterned cloth.

    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!

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    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!

    white dish with frozen cod with a mango crust in it.

    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.

    baked cod with mango salsa on a white plate on a yellow patterned cloth.

    More fish dishes to try

    Sweet potato fish cakes

    Italian herb crusted cod

    White fish with a pistachio herb crumb topping

    Honey quinoa crusted cod

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    cod with mango salsa on a white plate.

    Cod with mango salsa

    Claire
    A fun and fruity fish dish using frozen cod and mostly pantry staples. This cod with mango salsa can be paired with rice and salad but any vegetables would be good too. Perfect for a weeknight meal, it is dairy-free and low histamine. Serves 2.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 35 mins
    Course Dinner, Lunch, Main Course
    Cuisine American, British
    Servings 2 people

    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.
     
    Swiss Interest Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this baked cod with mango salsa recipe score 0 on the SIGHI list with the exception of:
    • 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.
    Tried this recipe?Let us know how it was!

    Tweet
    Share
    Pin
    Share
    « Living with chronic headache
    Cranberry crusted cod »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Popular recipes

    • Ginger beer (yeast free)
    • Spiced poached pears (without wine)
    • Rosemary chicken fillets (pan fried)
    • Apple and pear smoothie

    Recent Recipes

    • Low histamine teas (and coffee alternatives)
    • Whipped ricotta crostini
    • Low histamine nuts and seeds (with recipes)
    • Easy flaxseed pudding

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Work With Me

    Copyright © 2022 Through The Fibro Fog

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT