Blue-eye cod with mango salsa

Written by Catherine Saxelby on Sunday, 19 July 2009.
Tagged: dairy-free, egg, gluten-free, healthy cooking, healthy eating, healthy heart, healthy recipe, high fibre, seafood

  • Ready In: 18 minutes
  • Prep Time: 10 minutes
  • Cooking Time: 8 minutes
  • Serves: 4
Blue-eye cod with mango salsa

A simply divine combination for when mangos are in season. Try to choose a mango that's firm or even a little underipe with its skin tinged with green.


  • Olive oil for brushing or use oil spray
  • 4 blue eye-cod fillets (about 800g)
  • 1 mango, peeled, stoned and diced
  • 2 tablespoons finely-chopped purple Spanish onion
  • ½ capsicum, seeds removed and diced
  • 1 tomato, diced
  • 2 tablespoons each chopped mint and basil
  • 1-2 fresh chopped chilli or to taste
  • juice of ½ lime or lemon
  • freshly cracked black pepper
  • Potatoes, cut into long wedges and seasoned with olive oil and pepper
  • Mixed leaf salad

Nutrition per serve

1669 kilojoules (399 Calories), 10g fat (including 3g saturated fat), 26g carbohydrate (including 8g sugars), 7g fibre and 206mg sodium. Read our nutrition rating system.


1. Heat a char grill or barbecue plate to nice and hot. Brush or drizzle fish fillets with olive oil, grind pepper over.

2. Seal fish for 30 seconds each side. Cook for a further 4 to 5 minutes each side or until cooked through.

3. Combine all ingredients for Mango Salsa in a bowl.

4. Serve blue eyed cod with salsa, together with roasted crisp potato wedges, a mixed leaf salad and lime/lemon wedges.


If preferred, serve blue eyed cod on a bed of baby spinach leaves with boiled beige quinoa