Baked Fish Tacos with Mango Salsa
This recipe is so quick and easy but packed full of zesty, refreshing flavor. It makes a great summer dinner and you could also cook the fish on the grill wrapped in foil instead of baking it.
If you’re not a huge fan of fish, I really recommend that you give this recipe a try. Cod is a very light-flavored fish and the combo of the spicy fish seasoning and the sweet, tangy salsa is really delightful. Plus, this is such a ridiculously easy recipe, you have nothing to lose!
As a certified health coach, I am constantly urging people to eat more fish or, at the very least, take a fish oil supplement. When we think of fish, we typically think of the Omega-3 fatty acids found in them. However, there are a number of other important health benefits to consuming fish.
Health Benefits of Cod
Omega-3 fatty acids, found in fish and certain plant sources, are critical for a number of important health benefits, such as heart health, depression, and brain health to name just a few. Admittedly, cod is not the greatest source of Omega-3’s compared to other species of fish, like salmon. However, it does contain about 8% of your daily value of these critical fatty acids.
Beyond that, cod is very high in Vitamin B12 which is a key nutrient for cardiovascular health, DNA production, metabolism, and brain and nervous system health. B vitamins are a set of vitamins that need other vitamins present in order to be properly absorbed, so getting your B12 through a food source is the best way to ensure proper absorption. (Second best would be a B complex supplement rather than an isolated B vitamin supplement.)
Finally, cod is also a great source of lean protein in your diet.
Choosing Your Fish
When it comes to purchasing fish, the fresher the better, as is the case with pretty much all food. However, a large and increasing amount of fish on the market is farmed rather than wild caught. I strongly recommend that, as often as you possibly can, you buy wild caught fish.
Wild caught fish are more nutritious than farmed fish because they are able to consume more nutritious food sources, such as the phytoplankton that contains Omega-3s. You are also getting better quality meat from a fish that swam around in the vast ocean than a fish that was confined to a small pen and is, therefore, fattier. Farmed fish are often given antibiotics and treated with pesticides and have been found to have higher levels of toxic PCBs in their bodies. There are also many ethical considerations to be made when it comes to farmed fish.
Bottom line: wild caught > farmed.
OK that’s enough education. Let’s get to the recipe, shall we?
- 1/4 of a large red onion, finely diced
- 1/8 cup fresh cilantro, finely chopped
- 1 lime, juiced
- 1 jalapeño, deveined, deseeded, and diced
- 2 cups mango, finely diced (I used frozen but fresh works as well as long as it’s ripe)
- 1/2 orange or yellow bell pepper, finely diced
- 1 lb wild caught cod
- Old Bay seasoning
- Organic corn tortillas
For the Salsa
- Combine the onion, bell pepper, jalapeño, cilantro, and mango in a large bowl. Pour the lime juice over it and mix to ensure all the ingredients are combined and coated with the lime juice.
- Cover and place the salsa in the refrigerator while you prepare the fish. The acid in the lime juice will macerate the ingredients and help combine the flavors.
For the Cod
- Preheat your oven to 375 degrees Fahrenheit.
- Place the cod on a foil or parchment-lined baking sheet. Sprinkle with the Old Bay seasoning until it’s coated.
- Bake about 20 minutes until the fish flakes with a fork.
Serve the cod on the corn tortillas topped with the salsa and garnished with sliced avocado and fresh lettuce.
Serves 2 people 2-3 tacos each.
That’s it! Ridiculously easy, right?