Looking for a healthy, flavorful meal that’s easy to prepare and packed with nutrients? This Spicy Baked Cod with Quinoa and Mango Salsa is just what you need. It combines lean protein, whole grains, and fresh produce to deliver a delicious dish that supports a healthy lifestyle. Whether you’re eating clean, following an anti-inflammatory diet, or just want to enjoy something tasty and good for you, this complete meal has got you covered.
Why Choose This Dish?
Cod is a lean white fish, high in protein but low in fat and calories. It’s a great source of essential nutrients like iodine, vitamin B12, and omega-3 fatty acids, which support brain health and reduce inflammation in the body. Quinoa, a gluten-free whole grain, not only brings a nutty flavor and satisfying texture but also contains all nine essential amino acids, making it a complete protein. Lastly, the mango salsa adds a vibrant twist to the dish with a mix of sweet and spicy flavors, and it’s full of vitamin C and antioxidants.
This meal is especially great for people looking to reduce inflammation, manage weight, or boost their immune system. However, people with fish allergies should stay away from this dish, and those monitoring their sugar intake should be cautious with the mango salsa or opt for a smaller portion.
Recipe: Spicy Baked Cod with Quinoa and Mango Salsa
Ingredients
For the Spicy Baked Cod:
- 4 cod fillets (about 5 oz each)
- 2 tablespoons olive oil
- 1 tablespoon fresh lime juice
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Quinoa:
- 1 cup uncooked quinoa
- 2 cups water or vegetable broth
- 1/4 teaspoon salt
For the Mango Salsa:
- 1 ripe mango, peeled and diced
- 1/2 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1 tablespoon jalapeño, minced (optional for extra heat)
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice
- Salt to taste
Instructions
Step 1: Prepare the Quinoa
Rinse the quinoa well under cold water using a fine-mesh strainer. In a medium saucepan, combine quinoa, water or broth, and salt. Bring to a boil, then cover and reduce to a simmer. Cook for about 15 minutes or until the liquid is absorbed. Remove from heat and let it sit covered for 5 more minutes. Fluff with a fork before serving.
Step 2: Make the Mango Salsa
In a medium bowl, combine diced mango, red bell pepper, red onion, jalapeño (if using), cilantro, lime juice, and a pinch of salt. Mix well and refrigerate while you prepare the cod to let the flavors blend.
Step 3: Season and Bake the Cod
Preheat your oven to 400°F (200°C). In a small bowl, mix together olive oil, lime juice, smoked paprika, cayenne pepper, garlic powder, salt, and black pepper. Place the cod fillets on a baking sheet lined with parchment paper or aluminum foil. Brush the spice mixture evenly over the fillets. Bake for 12–15 minutes, or until the fish flakes easily with a fork.
Step 4: Assemble and Serve
Scoop a portion of cooked quinoa onto each plate. Place a baked cod fillet on top and spoon mango salsa generously over the fish. Garnish with extra cilantro or lime wedges if desired.
Final Thoughts
This Spicy Baked Cod with Quinoa and Mango Salsa is more than just a meal — it’s a balanced, anti-inflammatory dish that brings excitement and nourishment to your table. Packed with lean protein, fiber, and vitamins, it supports heart health, digestion, and immunity. Perfect for lunch or dinner, and even better as leftovers, this recipe is a go-to for anyone trying to eat healthier without giving up flavor.
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