• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Julia's Album

I make lots of dinner recipes

  • Pasta
  • Chicken
  • Seafood
  • PRESS
  • About
  • Facebook
  • bloglovin
  • Instagram
  • Pinterest
  • Twitter
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Pasta Chicken

Pan-Seared Black Cod with Tropical Fruit Salsa

Published: May 18, 2013 | 26 Comments

Jump to Recipe Print Recipe

Pan-Seared Black Cod with Tropical Fruit Salsa – healthy, delicious, Mediterranean-style recipe.  Tropical Fruit Salsa is made with cantaloupe, tomatoes, pineapple, red onion, cilantro, lime juice, and spices. Instead of black cod, use any white fish: tilapia, halibut, mahi mahi, sea bass.

White fish with salsa (black cod with tropical fruit), seafood, halibut, mahi mahi, black cod, tilapia, sea bass

I’ve been making a lot of tropical fruit salsa lately. You could say I am on a tropical fruit salsa kick. Fruits and veggies mixed with the lime juice and spices are so good, and there are so many possible variations – I can eat it with anything! The salsa goes especially well with seafood: I’ve made mango salsa with salmon, pineapple salsa with shrimp, and now it’s time for Pan-Seared Black Cod with Tropical Fruit Salsa.

In this recipe, I am entering a new fruit – cantaloupe! Who knew that cantaloupe could be a delicious addition to tropical fruit salsa! It’s sweet, it’s soft, it’s colorful! It balances perfectly with the rest of ingredients: tomatoes, pineapple, red onion, cilantro, lime juice, and spices.

White fish with salsa (black cod with tropical fruit), seafood, halibut, mahi mahi, black cod, tilapia, sea bass

On these photos you see fresh black cod right from the Seattle seafood market, but, really, any white fish can be used: tilapia, halibut, mahi mahi, sea bass. I found that they all go great with tropical fruit salsa! Black cod that I used in this recipe is an exceptionally flavorful and very buttery fish – it’s very easy to pan sear it due to its high oil content, therefore, it’s almost impossible to have a dry black cod. If you get your hands on good quality black cod – by all means buy it! If you tend to overcook your fish and then don’t like the resulting dry taste – try this fish, because it’s virtually impossible to fail with black cod and overcook it.  It’s perfect for pan-searing!

White fish with salsa (black cod with tropical fruit), seafood, halibut, mahi mahi, black cod, tilapia, sea bass

I just love this Pan-Seared Black Cod with Tropical Fruit Salsa! Eating white, flaky fish with all that fruit and vegetables is very refreshing! I feel like I am in Hawaii!

White fish with salsa (black cod with tropical fruit), seafood, halibut, mahi mahi, black cod, tilapia, sea bass

5 from 1 vote
pan-seared black cod with tropical fruit salsa
Print
Pan-Seared Black Cod with Tropical Fruit Salsa
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
 
Pan-Seared Black Cod with Tropical Fruit Salsa - healthy, delicious, Mediterranean or Italian style recipe.   Or, it's like something you eat in Hawaii.  Fruit Salsa is made with cantaloupe, tomatoes, pineapple, red onion, cilantro, lime juice, and spices.  Instead of black cod, use any white fish: tilapia, halibut, mahi mahi, sea bass. 
Course: Main Course
Cuisine: Italian, Mediterranean
Servings: 4 people
Calories: 274 kcal
Author: Julia
Ingredients
Tropical Fruit Salsa:
  • 2 cups pineapple , chopped in small cubes
  • 1 1/2 cups cantaloupe , chopped in small cubes
  • 1 cup tomato , chopped in small cubes
  • 1/4 cup red onion , minced
  • 1/4 cup cilantro , chopped finely
  • 2 tablespoons lime juice freshly squeezed
  • Salt and pepper to taste
Pan-seared black cod
  • 4 tablespoons olive oil
  • 1 pound black cod
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon oregano
  • 1/4 teaspoon cumin
Instructions
  1. Mix all chopped ingredients for tropical fruit salsa in a large bowl, add lime juice, add salt and pepper to taste. Set aside to let the juices combine together.

  2. To prepare seasoning for the fish, mix salt, pepper, paprika, oregano, cumin in a small bowl.

  3. Heat large skillet on high heat. Season fish on non-skin side with salt & pepper and other spices from step 2, generously. Add oil to the hot skillet: the oil should sizzle. Add fish to the skillet non-skin side down (skin side up) and sear for 4 minutes, moving the fish around the skillet to make sure oil coats the surface of the fish and that the fish is not sticking to the pan while searing.

  4. After these 4 minutes, turn the fish over to the skin side and sear for another 3 minutes on high heat. After searing on the skin side, you can actually remove salmon skin easily at this point and discard, if you don’t like to eat it.

Nutrition Facts
Pan-Seared Black Cod with Tropical Fruit Salsa
Amount Per Serving
Calories 274 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Cholesterol 53mg18%
Sodium 502mg22%
Potassium 604mg17%
Carbohydrates 18g6%
Fiber 2g8%
Sugar 14g16%
Protein 18g36%
Vitamin A 2515IU50%
Vitamin C 69.1mg84%
Calcium 29mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Black cod, Cantaloupe, Dinner, Fruit, Gluten Free, Pineapple, Recipe, Seafood recipes, Tomatoes, Vegetables Published: May 18, 2013 26 Comments

Follow Julia on Pinterest and Facebook to get more recipes and dinner ideas!

Please leave your comment and STAR RATING in the comments section below

Previous Post: « Chocolate Peanut Butter Sandwich Cookies
Next Post: Healthy Fettuccine Alfredo with Cauliflower Sauce and Peas »

Reader Interactions

Comments

  1. Sarah

    Aug 24, 2020 at 10:44 pm

    Very good taste and clear directions. Yes, black cod does have skin and the way you say to cook it worked out well.
    The only thing I hanged was mangoes instead of cantaloupe.

    Reply
  2. Jenna

    Jun 14, 2017 at 1:16 pm

    I’m confused, your recipe says skin side up, cod doesn’t have skin.

    It also refers to salmon skin.

    “4) After these 4 minutes, turn the fish over to the skin side and sear for another 3 minutes on high heat. After searing on the skin side, you can actually remove salmon skin easily at this point and discard, if you don’t like to eat it.”

    Reply
« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Food blog, dinner recipes, weeknight dinners, chicken dinners, pasta recipesWelcome to my blog where I share easy-to-make weeknight dinner recipes!

Join me here:

Follow Us On PinterestFollow Us On FacebookFollow Us On InstagramFollow Us On Twitter

Footer

Privacy Policy | Terms and Conditions | Disclaimer | About | Featured On

Copyright © 2019 · All Rights Reserved · JuliasAlbum.com

FOODIE PRO THEME BY FEAST DESIGN CO. * POWERED BY THE GENESIS FRAMEWORK