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Cod with Mango Avocado Slaw

By Jason Fung, MD

Cod with Mango Avocado Slaw

Food that looks this beautiful awakens the appetite. The slaw is a perfect accompaniment to meaty but mild cod, as it offers irresistible crunch, with sweet mango and creamy avocado, all in a spicy citrus dressing to arouse your taste buds. These ingredients are best when freshly combined so they retain their individual flavors and...
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Dinners + Mains
Cuisine American
Servings 4
Calories 458 kcal

Ingredients
  

  • 1 mango large
  • 2 avocados
  • 1/2 red cabbage small
  • cilantro fresh - 6 sprigs
  • 1 green onion
  • 1 jalapeño pepper
  • 1 lime
  • 5 tbsp olive oil divided
  • 1 tbsp butter
  • 4 cod fillets (total weight of 2 lb)
  • ground cumin
  • salt
  • pepper

Instructions
 

  • Assemble, prepare, and measure ingredients. Peel and dice mango and avocados. Using a box grater or knife—a food processor shreds too coarsely for this dish—shred cabbage finely. Chop cilantro stalks and leaves. Finely chop green and white parts of green onion. Seed and mince jalapeño. Zest and juice lime. Preheat oven to 425°F/220°C.
  • In a large ovenproof skillet over medium-high heat, warm 3 tablespoons of olive oil with the butter. Season cod with salt and pepper and place in skillet, leaving space between fillets. Sear for 3 minutes, then turn fillets over and transfer skillet to oven for 5 minutes to finish cooking.
  • While cod is cooking, combine mango, avocado, cabbage, cilantro, green onion, jalapeño, lime zest and juice, pinch of cumin, and 2 tablespoons of olive oil. Season with salt and pepper.
  • Serve cod warm on individual plates with slaw on the side.

Nutrition

Nutrition Facts
Cod with Mango Avocado Slaw
Amount per Serving
Calories
458
% Daily Value*
Fat
 
36
g
55
%
Saturated Fat
 
7
g
44
%
Cholesterol
 
32
mg
11
%
Sodium
 
93
mg
4
%
Potassium
 
1080
mg
31
%
Carbohydrates
 
26
g
9
%
Fiber
 
10
g
42
%
Sugar
 
12
g
13
%
Protein
 
14
g
28
%
Vitamin A
 
2056
IU
41
%
Vitamin C
 
99
mg
120
%
Calcium
 
80
mg
8
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Dinners + Mains
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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