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Pan-Seared Cod with Mango Salsa

Flaky golden-crusted cod fillets topped with a vibrant fresh mango salsa loaded with red onion, cilantro, and lime. A bright Caribbean-inspired weeknight dinner ready in under 30 minutes.

30 minMediumServes 4360 cal/serving

CaribbeanDinnerStovetopPaleoPescatarianHigh ProteinLow CarbHalal-friendlyGluten-FreeDairy-FreeNut-FreeEgg-FreeLow-SodiumPork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 4 cod fillets, patted dry
  • 1 ripe mango, diced small
  • 1/4 cup red onion, finely diced
  • 1 jalapeño, seeded, minced
  • 1/4 cup fresh cilantro, chopped
  • 2 lime, juiced
  • 2 tbsp avocado oil (or light olive oil)
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1 tsp kosher salt
  • 1/2 tsp black pepper, freshly ground

Instructions

  1. 1

    Make the mango salsa: combine 1 diced small ripe mango, 1/4 cup finely diced red onion, 1 seeded, minced jalapeño, 1/4 cup chopped fresh cilantro, and the juice of 2 lime in a bowl. Season with a pinch of kosher salt, stir, and set aside.

  2. 2

    Pat 4 cod fillets dry and season both sides with 1/2 tsp garlic powder, 1/2 tsp ground cumin, remaining 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper.

  3. 3

    Heat 2 tbsp avocado oil (or light olive oil) in a large nonstick or cast-iron skillet over medium-high heat until shimmering.

  4. 4

    Add cod fillets and cook undisturbed for 3-4 minutes until a golden crust forms and the fish releases easily. Flip and cook 2-3 minutes more until opaque throughout and an instant-read thermometer reads 145°F (63°C).

  5. 5

    Transfer cod fillets to plates and spoon the mango salsa generously over each fillet. Serve immediately.

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Questions

What internal temperature should Pan-Seared Cod with Mango Salsa reach?

For Pan-Seared Cod with Mango Salsa, the target internal temperature is 145 F (about 65 C), given in step 4. A probe thermometer removes the guesswork.

Why pat it dry first in Pan-Seared Cod with Mango Salsa?

Step 2 reads: "Pat 4 cod fillets dry and season both sides with 1/2 tsp garlic powder, 1/2 tsp ground cumin, remaining 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper." Surface water has to boil off before anything can brown. Drying at step 2 means the food sears in the first minute instead of steaming.

What equipment do I need for Pan-Seared Cod with Mango Salsa?

Beyond a knife and a board, the method uses a cast-iron skillet (step 3) and a probe thermometer (step 4). If you do not have one, a heavy stainless skillet replaces the cast iron; preheat it a little longer.

Can I use a different white fish instead of the cod in Pan-Seared Cod with Mango Salsa?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Pan-Seared Cod with Mango Salsa uses 4 cod fillets, patted dry.

Is Pan-Seared Cod with Mango Salsa spicy?

Moderately. The heat in Pan-Seared Cod with Mango Salsa comes from 1 jalapeño, seeded, minced. For a milder plate, remove the seeds and ribs from the jalapeño, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

How much protein is in Pan-Seared Cod with Mango Salsa?

One serving (the recipe makes 4) has 10 g of protein in about 360 calories, alongside 9 g carbohydrate and 31 g fat, plus 90 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How long does Pan-Seared Cod with Mango Salsa keep?

Refrigerate what is left of Pan-Seared Cod with Mango Salsa within two hours and eat it within two days (seafood turns fast). Reheat gently on the stovetop. The avocado browns within hours; add it fresh to each portion.

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