Caribbean Cod and Pineapple Salsa Recipe

Caribbean Cod And Pineapple Salsa Recipe

Ingredients

Makes 5 :Servings

Prep: 10 minutes

Cooking Time: 25 minutes

Serving size 1 fillet

Calories 136 Protein 24 g Carbohydrates 10 g Fat <1 g Fiber 1 g Sugar 7 g Sodium 156 g

For the salsa

• 1 cup diced fresh pineapple or mango or kiwi
• 1/2 red bell pepper, seeded and diced
• 1/3 cup diced red onion
• 1/3 cup finely chopped fresh cilantro
• juice of 1 lime
• sea salt and black pepper

For the Caribbean rub

• 1 tablespoon coconut sugar or brown sugar
• 1/2 teaspoon ground allspice
• 1 teaspoon ground cinnamon
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• pinch of cracked black pepper
• 1/2 teaspoon cayenne pepper (optional)
• 5 cod fillets, just under 5 ounces each (see note)
• olive oil spray

Method

1. Preheat the oven to 400°F
2. Line a baking sheet with parchment paper

Make the Salsa.In a large bowl combine the pineapple, bell pepper, onion, cilantro, lime juice, salt, and black pepper

1. Cover and refrigerate to allow the flavors to meld together
2. In a small bowl, mix together the ingredients :For the Caribbean rub
3. Lightly spray the cod fillets with olive oil, then sprinkle on the rub
4. Gently massage the rub all over the fillets, then let them set for 5 to 10 minutes
5. Place the fillets on the lined baking sheet
6. Bake for 12 to 15 minutes, until the fish is opaque and flaky
7. Once the fillets are done, add 3 or 4 tablespoons of salsa to each portion of fish

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