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pan-seared black cod with tropical fruit salsa
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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. 
Course Main Course
Cuisine Italian, Mediterranean
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 people
Calories 274kcal
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

Calories: 274kcal | Carbohydrates: 18g | Protein: 18g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 53mg | Sodium: 502mg | Potassium: 604mg | Fiber: 2g | Sugar: 14g | Vitamin A: 2515IU | Vitamin C: 69.1mg | Calcium: 29mg | Iron: 0.8mg