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    Pan-Seared Black Cod with Tropical Fruit Salsa

    Published: May 18, 2013 / 28 Comments

    11.6K shares
    • Facebook304
    Recipe Print

    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

    pan-seared black cod with tropical fruit salsa
    5 from 4 votes

    Pan-Seared Black Cod with Tropical Fruit Salsa

    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. 
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 20 mins
    Total Time 40 mins
    Course Main Course
    Cuisine Italian, Mediterranean
    Servings 4 people
    Calories per serving 274 kcal
    Author: Julia

    Ingredients

    Tropical Fruit Salsa:

    • 2 cups pineapple , chopped in small cubes
    • 1 ½ cups cantaloupe , chopped in small cubes
    • 1 cup tomato , chopped in small cubes
    • ¼ cup red onion , minced
    • ¼ 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
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon paprika
    • ¼ teaspoon oregano
    • ¼ teaspoon cumin

    Instructions 

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

    Nutrition Information
    Pan-Seared Black Cod with Tropical Fruit Salsa
    Amount per Serving
    Calories
    274
    % Daily Value*
    Fat
     
    14
    g
    22
    %
    Saturated Fat
     
    2
    g
    13
    %
    Cholesterol
     
    53
    mg
    18
    %
    Sodium
     
    502
    mg
    22
    %
    Potassium
     
    604
    mg
    17
    %
    Carbohydrates
     
    18
    g
    6
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    14
    g
    16
    %
    Protein
     
    18
    g
    36
    %
    Vitamin A
     
    2515
    IU
    50
    %
    Vitamin C
     
    69.1
    mg
    84
    %
    Calcium
     
    29
    mg
    3
    %
    Iron
     
    0.8
    mg
    4
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

    Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!
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    Reader Interactions

    Comments

    1. Kellyn

      July 09, 2013 at 8:27 pm

      Just made this for dinner, using Tilapia I had on hand and grilled in foil packets. The fruit salsa is delicious with the flaky tender white fish. Great for a light summer dinner. Thank you!!!

      Reply
      • Julia

        July 13, 2013 at 2:58 am

        So happy to hear that! Thank you for stopping by and letting me know!

        Reply
    2. Kiran @ KiranTarun.com

      May 28, 2013 at 4:27 am

      So springy and colorful! Yum!

      Reply
    3. Christin@SpicySouthernKitchen

      May 24, 2013 at 4:07 pm

      I don't think I've ever cooked black cod before. It looks so moist and delicious. Love that you used cantaloupe. It's one of my favs! I do sometimes have trouble picking a really good one though.

      Reply
    4. Laura Dembowski

      May 21, 2013 at 11:52 am

      Love that bright and colorful salsa! I'm not sure if I ever told you, but I did get around to trying black cod. I thought it was pretty good but my mom was not a fan. There is something about the texture that is hard to get used to.

      Reply
    5. Amy

      May 21, 2013 at 11:50 am

      This dish looks wonderful Julia!! The colors are truly amazing! THE perfect summer dinner 🙂
      xox Amy

      Reply
    6. The Café Sucre Farine

      May 21, 2013 at 6:40 am

      This looks so fresh, pretty and absolutely delicious!

      Reply
    7. Lisa H.

      May 21, 2013 at 12:17 am

      Marvellous, I am into fish this week... another great idea Julia 😀

      Reply
    8. Barb

      May 20, 2013 at 9:44 pm

      I will be saving this recipe - I know I love this meal, but I don't really know how to cook it! 🙂 Stunning photos... as usual!

      Reply
    9. Daniela

      May 20, 2013 at 5:31 pm

      This is brilliant: Light, full of vitamins and a perfect summer treat!
      I love the vibrant colors in your pictures.
      Thank you Julia!

      Reply
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