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cajun blackened cod with mango salsa

cajun blackened cod with mango salsa

👨‍🍳 Chefy Tip: Pat the fillets completely dry before seasoning — moisture steam-cooks the surface instead of searing it. Don't move the fish for the first two minutes on the pan or grill crusts unevenly. 🍳 Chefy Tip: Build the salsa 30 minutes ahead — the mango and avocado develop depth while the lime keeps it fresh.

Serves
4
Prep
10 min
Cook
15 min
Difficulty
Easy
Cost
Moderate
Calories
320
Carbs
18g
Protein
36g
Fat
14g

Flavor Profile

🐟 Spicy and smoky from the blackened cod
🥭 Sweet and tangy from the mango salsa
🌶️ Bold and savory from the Cajun seasoning
🍋 Bright and refreshing from the lime
🥑 Creamy and rich from the avocado

Ingredients

🐟 4 cod fillets
🌶️ 1 tbsp Cajun seasoning
🍋 Juice of 1 lime
🥭 1 mango, diced
🧴 2 tbsp olive oil
🥑 1 avocado, diced
🧂 Salt and pepper to taste
🌱 2 tbsp fresh cilantro, chopped

Instructions

01

Preheat the grill or stovetop pan over medium-high heat and brush the cod fillets with olive oil.

02

Rub the Cajun seasoning over the cod fillets and season with salt and pepper.

03

Grill the cod for 4-5 minutes per side until blackened and cooked through.

04

In a bowl, combine the diced mango, avocado, cilantro, and lime juice to make the salsa.

05

Serve the blackened cod topped with the mango salsa.

🧬 Food Science

Cod is a lean source of protein, essential for muscle repair and growth. Mangoes, rich in vitamin C, are known to boost immunity and support collagen production, promoting healthy skin and longevity.

Pair It

🥂 Pair with a crisp white wine or a tropical fruit spritzer.
🍽️ Pair with a light green salad or roasted sweet potatoes.