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    You are in: Home / Recipes / Blackened Cod With Mango Salsa Recipe
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    Blackened Cod With Mango Salsa

    Total Time:

    Prep Time:

    Cook Time:

    35 mins

    15 mins

    20 mins

    lolablitz's Note:

    Great technique from Mountain Mama. Wonderful over rice or cilantro lime quinoa.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Mix 1 tablespoon chili powder, 1 teaspoon paprika, 1/2 teaspoon cumin, 1 teaspoon garlic powder, 1 teaspoon kosher salt, 1 teaspoon brown sugar and 1 tablespoon vegetable oil in a small bowl and stir to combine a paste.
    2. 2
      Preheat oven to 400F degrees.
    3. 3
      To prepare the fish, start by wiping the flesh with a dry paper towel to remove any excess moisture.
    4. 4
      Rub the blackening paste on one side of the fish.
    5. 5
      Pour a small amount of vegetable oil into a large saute pan and heat over medium-high heat. When pan is nice and hot, carefully place fish into preheated pan. Sear on both sides for 2-3 minutes each side. Remove fish from pan and place onto a cookie sheet lined with tinfoil. Place pan into preheated oven and bake for 10-15 minutes or until cod is cooked through.
    6. 6
      Remove pan from oven and place fish on top of steamed rice or whatever you’re serving. Top fish with salsa, a lime wedge and extra cilantro.
    7. 7
      For Mango salsa, mix 1 mango, red onion, diced red bell pepper, 1/2 jalapeno, and juice of 1 lime, 3 tablespoons fresh cilantro, and salt to taste. Can be made a few hours ahead. Taste just before serving and adjust seasoning as needed.

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    Nutritional Facts for Blackened Cod With Mango Salsa

    Serving Size: 1 (227 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 194.4
     
    Calories from Fat 44
    22%
    Total Fat 4.9 g
    7%
    Saturated Fat 0.7 g
    3%
    Cholesterol 48.7 mg
    16%
    Sodium 678.7 mg
    28%
    Total Carbohydrate 17.2 g
    5%
    Dietary Fiber 2.5 g
    10%
    Sugars 13.3 g
    53%
    Protein 21.5 g
    43%

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