Cod Fillets Encrusted with Edamame, Walnut and Flax Seed - with a Mango Salsa Recipe

Looking for an easy Cod Fillets encrusted with edamame, walnut and flax seed - with a mango salsa recipe? Learn how to make Cod Fillets encrusted with edamame, walnut and flax seed - with a mango salsa using healthy ingredients.


Submitted by betosilva

Makes 2 servings



Pan seared then baked Edamame encrusted Cod with mango salsa

Recipe Ingredients for Cod Fillets encrusted with edamame, walnut and flax seed - with a mango salsa

8 oz Cod fillets (4 oz each)
1 tbsp minced garlic
2 tbsp olive oil
1 tsp salt
1 tsp black pepper
1 tbsp lemon juice
2 tbsp balsamic vinegar
1/2 cup Dry Roasted Edamame Lightly Salted
1/4 cup flax seeds
1/8 cup minced walnuts
1 medium Mango
1/4 cup parsley
1/4 cup cilantro
1/4 cup red onion
3 tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper
1/4 cup Tomatoes, Red, Ripe

Recipe Directions for Cod Fillets encrusted with edamame, walnut and flax seed - with a mango salsa

  1. With a food processor mince the edamame, and walnuts.

  2. In a medium frying pan, saute garlic and flax seeds in olive oil until garlic begins to turn golden brown.

  3. Remove Flax seeds from pan and combine with minced edamame and walnuts in a medium baking dish.

  4. Preheat oven to 450 degrees.

  5. Place fish in pan and sear each side for about 2 minutes.

  6. In the baking dish place edamame mixture.

  7. Then place the seared fish and press the mixture into the fish, repeat on both sides.

  8. Place in oven for about 30 minutes (until fish is flaky but moist).

  9. Begin Mango salsa preparation.

  10. Finely chop parsley.

  11. Finely chop cilantro.

  12. Finely chop onion.

  13. Peel man go and dice into small pieces.

  14. Dice tomatoes 1/4 cup.

  15. Place parsley, cilantro, onion, tomatoes and mango into small bowl.

  16. Add 3 tbsp lemon juice.

  17. Add 1/4 tsp salt.

  18. Add 1/4 tsp pepper.

  19. Mix well.

  20. Once fish is done place on a serving dish and spread the mango salsa over the fish.

  21. This can be served with rice or quinoa.

  22. Enjoy!

Categories

Fish, Nuts, Main Dish, Bake, Saute, Sear

Nutrition Facts
Serving Size 383.2g
Amount Per Serving
Calories
590
Calories from Fat
285
% Daily Value*
Total Fat
31.7g
49%
Saturated Fat
3.4g
17%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
1689mg
70%
Potassium
558mg
16%
Total Carbohydrates
41.5g
14%
Dietary Fiber
17.2g
69%
Sugars
18.9g
Protein
41.3g
Vitamin A 99% Vitamin C 102%
Calcium 14% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in dietary fiber
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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