Blackened Cod with Mango Salsa Recipe

A blackened cod filet topped with a mango and red pepper salsa.

5 from 3 votes

Blackened Cod with Mango Salsa Recipe

This healthy grilled cod with colorful mango salsa comes together SO quickly! Aren't easy weeknight meals the best? The smoky spiciness of the fish paired with the sweet yet tangy salsa is a flavor explosion! This simple, gluten-free, dairy free, and clean eating recipe is sure to impress. Who says healthy food is boring?! Not me!

Prep Time20

Cook Time15

Total Time35

Course: Lunch, Main Dish

Cuisine: American

Diet: Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt

Servings: servings

Calories: 266kcal

Author: Sammi Ricke

Cost: $9.00

Equipment

outdoor grill (or air fryer and oven options in notes)
1 Small Mixing Bowl
1 plate

Ingredients

Mango Salsa

1 mango, peeled and diced (about 1/2-3/4 cup)
1/2 small red bell pepper, diced
1/4 cup diced red onion
1/4 cup chopped fresh cilantro
1 small jalapeno, finely chopped (about 2 Tablespoons)
2 teaspoons lime juice
1/8 teaspoon salt

Dry Rub

2 Tablespoons golden monk fruit sweetener or brown sugar
1 teaspoon chili powder
3/4 teaspoon garlic salt
1/2 teaspoon ground coriander
1/2 teaspoon ground mustard
1/8 teaspoon ground black pepper

Fish

2 boneless and skinless cod filets (about 1 pound)

Instructions

Preheat an outdoor grill to medium-high heat or roughly 400F.
Add all the salsa ingredients to a small-medium mixing bowl. Gently stir to combine and let the mixture rest while preparing the fish.
1 mango, peeled and diced, 1/2 small red bell pepper, diced, 1/4 cup diced red onion, 1/4 cup chopped fresh cilantro, 1 small jalapeno, finely chopped, 2 teaspoons lime juice, 1/8 teaspoon salt
Mix all the rub ingredients together in a small boil. Set aside.
2 Tablespoons golden monk fruit sweetener, 1 teaspoon chili powder, 3/4 teaspoon garlic salt, 1/2 teaspoon ground coriander, 1/2 teaspoon ground mustard, 1/8 teaspoon ground black pepper
(See notes for alternative cooking methods.) Place two pieces of aluminum foil on top of each other and fold the sides together as if to form one piece of foil. Do this for each piece of fish you are preparing. Lightly spray the foil with nonstick cooking spray. Gently pat the pieces of fish dry with a paper towel and place on the oiled foil.
2 boneless and skinless cod filets (about 1 pound)
Sprinkle the rub over each fish filet and gently pat the rub into the fish with your fingers (top, sides and bottom if there is enough rub mix left).
Place the foil of fish on the grill. The fish will take 12-15 minutes to cook. Do not turn the fish while grilling. It is finished when you can easily flake the fish apart with a fork or the internal temperature of each filet reaches 145F.
Gently remove the fish from the foil with a large spatula and place each portion on a plate. Top with mango salsa.
Store leftovers separately (fish and salsa) in airtight containers in the fridge for up to 3 days.

Notes

Alternative Cooking Methods - If cooking the fish in the air fryer, preheat to 400F. Spray the basket generously with non-stick cooking spray and place the seasoned fish filets in the air fryer. Do not overcrowd the air fryer basket, the fish filets should not be touching. Air fry for 8-10 minutes or until the internal temperature of each fish filet reaches 145F. If cooking in the oven, preheat to 400F. Line a sheet pan with aluminum foil and spray with non-stick cooking spray. Place the seasoned fish on the prepared sheet pan and bake for 12-15 minutes or until the internal temperature reaches 145F.

Grilling Tips - If you prefer not using the foil packet, oil the grill VERY well so the fish doesn’t stick. Cook the fish on the first side without disturbing it for 6 minutes, then carefully flip. The fish should release easily, if it doesn’t, cook 1-2 minutes longer before trying to flip again.

Cooking Tips - The amount of time the fish filets take to cook greatly depends on their thickness. Always check at 8 minutes when cooking on the grill or air fryer and 12 minutes when baking in the oven.

Leftover Tips - If you have extra mango salsa, use it as a dip for tortilla chips, add to burrito bowls, salads or tacos.

Nutrition