“Baked Cod with Mango-Peach Glaze”

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It is the middle of February and the weather has got me itching for spring. When it’s 75 degrees and sunny outside I can’t help but want to incorporate my summer dishes into this weeks meals. Peaches and mangos are some of nature’s sweetest candy and when they cook, the natural sugars that juice out are irresistible. I thought I would share this dish on The Healthy Chew this week because it’s the start of Lent, which means “fish fridays” become the norm for the next five weeks.

Typically, fish is a staple in our house, it’s lean and a great source of protein! I am constantly looking for ways to incorporate fish into more dishes. I shred it for fish tacos, bake it, grill it, bread it, season rub it, stuff it etc. Fish is very versatile and I fix it a number of different ways but I normally do not fry it. Frying fish can take all the nutrients out plus it adds fat and calories. 

This mango and peach glaze is a spin off from my grandmothers recipe she makes. She makes hers slightly different but with more spice, calling it mango salsa. All credit goes to her because she was my inspiration for this specific dish.

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mango, peach, cilantro, mint, lime, honey and olive oil
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toss together
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season the fish
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combine the fish and mango peach glaze
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bake it @ 350 for 18-20 mins

 

INGREDIENTS

  • 1 mango, sliced and chopped into small pieces
  • 1 peach, sliced and chopped into small pieces
  • 1 Tbsp diced fresh cilantro
  • 1 Tbsp diced fresh mint
  • Lime zest from 1/2 lime
  • Lime juice from 1/2 lime
  • 1 Tbsp honey
  • 1 Tbsp olive oil + more for the pan
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 1/2 – 2 lbs of white fish 
    • (I used fresh cod, but tilapia works great too)

 


 

 

RECIPE

makes 2-3 servings

  1. Pre-heat the oven to 350 degrees Fahrenheit 
  2. Grease the bottom of a glass baking dish (large enough for the fish to lay flat without overlapping) with olive oil and set aside 
  3. In a small mixing bowl, combine the mango, peach, cilantro, mint, lime zest, lime juice, honey, olive oil, salt and pepper together
  4. Toss the mango-peach mixture until the mint and cilantro cover the fruit evenly
  5. Lay the fish in the prepared glass dish and season with salt and pepper 
  6. Generously apply the mango-peach mixture over the fish and along the sides of the pan 
  7. Cook at 350 degrees for 18-20 mins or until the fish can easily be separated with a fork
  8. Enjoy!

 


This is an original ‘Healthy Chew’ recipe- all rights reserved

All photos used in this article were taken by Stephanie Rackley for and by The Healthy Chew 

-all rights reserved

 

 

 

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Baked Cod withMango-Peach Glaze

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