Blackened Cod with Mango Salsa
by sondrad
Cod is plentiful in New England. This recipe gives it an island flair.
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INGREDIENTS
- 1 lb Fresh Cod Loin ; deboned
- 1 Blackening Rub made up of
- 3 tsp Hot Chili powder
- 2 tsp Paprika
- 1 tsp Cumin
- 1 tsp Garlic powder
- 1 tbsp Lemon Juice ; fresh
- 1 tbsp Olive Oil
- 1 Mango Salsa
- 0.25 tbsp Olive Oil
- 0.75 tbsp White Wine Vinegar
- 0.75 tbsp Brown Sugar
- 1 tbsp Orange Juice
- 0.125 cup Fresh Lime Juice
- 1 tbsp Fresh Ginger ; grated
- 0.25 cup red tomatoes ; diced
- 0.5 cup ripe Mango ; diced
- 0.5 cup red onion
- 3 tbsp Fresh Cilantro ; chopped
- 1 salt and pepper ; to taste
INSTRUCTIONS
In a small glass bowl, mix all ingredients for Mango Salsa together. Set aside.
Preheat a cast iron or sturdy stainless steel saute pan on burner set at medium. Pan is ready when drop of water sizzles and jumps on its surface.
Wipe cod loin down to remove any excess ice or water from the flesh.
In a small non metal bowl, mix blackening rub ingredients together to form a loose paste.
Rub blackening paste on all sides of cod loin.
Pour small amount of olive oil, 1 tsp, into preheated pan and rub to edges with paper towel. Work quickly as not to burn your fingers.
Place prepared cod loin into preheated pan. Sear on both sides, about 2 minute each side.
Preheat oven to 450 F. When Cod is seared on both sides, wrap pan handle in aluminum foil to protect it. Place saute pan with cod still in it, into preheated oven. Roast for 15 minutes.
Remove pan from oven. Divide Cod among plates. Spoon mango salsa over top.
Serve with prepared Quinoa or Jasmine rice.
NOTES
sondrad
This was a great meal! The cod didn't really come out "blackened" for me but that was fine and ultimately what I preferred. Also, I LOVED the salsa! Don't think I would've used as much red onion as suggested, but otherwise it was fantastic. Definitely will be making this again. (Sorry you can't see the fish too well, I really layered on the mango salsa!)
Daraji
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Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (272g) | ||
| Recipe Makes: 3 | ||
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| Calories: 227 | ||
| Calories from Fat: 34 (15%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 3.7g | 5 % | |
| Saturated Fat 0.6g | 3 % | |
| Monounsaturated Fat 1.5g | ||
| Polyunsanturated Fat 1.1g | ||
| Cholesterol 64.2mg | 20 % | |
| Sodium 169.7mg | 6 % | |
| Potassium 954.8mg | 25 % | |
| Total Carbohydrate 21.3g | 6 % | |
| Dietary Fiber 3.8g | 15 % | |
| Sugars, other 17.5g | ||
| Protein 28.5g | 41 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 227
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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