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Baked fillet of cod with mango salsa

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  • Ready in: 30 Mins
  • Serves: 2
  • Complexity: easy
  • Origin: Main Courses
Baked fillet of cod with mango salsa

Ingredients

  • 4x175g fillets of cod
  • 25g plain flour
  • 1 tblsp sunflower oil
  • 1 ripe mango
  • 4 scallions
  • 1 red pepper, sliced and deseeded
  • 4 tblsp olive oil
  • Salt and pepper
  • Juice of 1 lime

Directions

  1. Make the salsa first as it can be made up to a day in advance. Peel the mango and remove the stone. Peel and quarter the mango and remove the stone. Then slice it and cut it into small dice. Top, tail and wash the scallions and slice very finely down the length. Dice the pepper slices to the same size as the mango dice. Mix everything together in a bowl with the lime juice and season. Place in the fridge while cooking the fish.
    Preheat the oven to gas mark 4/180ºC/350ºF160ºfan oven.
    Wipe down the fillets of cod with kitchen paper. Put the flour in a dish and dip the skin side into the flour. Heat the oil in a pan and when good and hot sear the cod in the pan, skin side down, for about 2 minutes. Remove the fish from the pan – the skin should now be crispy - and put in an ovenproof dish. Bake in the oven for 7-10 minutes until the fish is cooked through. When the fish is cooked, serve it straight from the oven with a generous spoon of salsa on top.

     

    The salsa can also be used with other dishes.

     

     

     

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