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cod with mango salsa, rice and lettuce on a white plate next to a jar of sesame seeds.
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5 from 5 votes

Cod with Mango Salsa

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.
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Dinner, Lunch, Main Course
Cuisine: American, British
Servings: 2 servings
Calories: 825kcal
Author: Claire

Ingredients

For the salsa

  • ½ cup mango
  • ¼ bell pepper diced into small pieces
  • fresh herb of choice torn into small pieces

Instructions

  • Preheat the oven to 200C / 390F.
  • 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. 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.
  • Use ripe mango so that it has a lovely sweetness.
  • 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
All ingredients score 0 on the SIGHI list with the exception of:
  • mango, apple cider vinegar and wheat (bread), which score 1.

Nutrition

Calories: 825kcal | Carbohydrates: 15g | Protein: 162g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Cholesterol: 387mg | Sodium: 504mg | Potassium: 3897mg | Fiber: 2g | Sugar: 12g | Vitamin A: 1719IU | Vitamin C: 58mg | Calcium: 168mg | Iron: 4mg