Baked Coconut Lime Cod with Mango Salsa

Baked Coconut Lime Cod with Mango Salsa: A Tropical Culinary Delight

Indulge in a dish that brings the vibrant flavors of the tropics straight to your kitchen—Baked Coconut Lime Cod with Mango Salsa. This recipe combines the delicate, flaky texture of cod with the rich, creamy essence of coconut and the zesty brightness of lime, all baked to perfection. Paired with a fresh mango salsa bursting with juicy sweetness, tangy acidity, and herbal freshness, this meal is not only delicious but also visually stunning. Whether you’re preparing a romantic dinner for two or hosting a summer brunch, this dish promises to impress with its balance of textures and flavors.

The History Behind the Dish

The fusion of seafood, coconut, and citrus fruits has deep roots in tropical coastal cuisines around the world. From Southeast Asia to the Caribbean, fish cooked in coconut milk and seasoned with lime or other citrus fruits is a culinary staple. In countries like Thailand, Indonesia, and the Philippines, coconut-based curries often feature white fish such as cod or snapper, simmered in aromatic broths infused with lemongrass, kaffir lime leaves, and chili. Similarly, in the Caribbean, dishes like Jamaican coconut fish stew highlight the region’s abundant use of coconut milk and sour citrus to enhance the natural flavor of fresh-caught seafood.

The concept of pairing seafood with fruit salsas emerged more recently in modern fusion cuisine, particularly in Latin American and Hawaiian cooking, where sweet tropical fruits like mango, pineapple, and papaya are used to complement grilled or baked fish. The refreshing contrast between savory, umami-rich proteins and sweet-tart fruit salsas has become a hallmark of beachside dining and healthy gourmet trends. Baked Coconut Lime Cod with Mango Salsa draws inspiration from these global traditions, blending them into an accessible, home-cooked meal that captures the spirit of island living.

Ingredients Breakdown

To create this harmonious dish, we use high-quality ingredients that work together to deliver layers of flavor and nutrition. Here’s a detailed breakdown:

For the Baked Coconut Lime Cod:

Cod fillets (1.5 lbs): A mild, white-fleshed fish that flakes beautifully when cooked. Cod is low in fat and high in protein, making it ideal for absorbing bold flavors without overpowering them.
Full-fat coconut milk (1 cup): Adds creaminess and richness while infusing the fish with a subtle sweetness and tropical aroma. The fat content helps keep the fish moist during baking.
Fresh lime juice (3 tablespoons): Provides a bright, acidic kick that cuts through the richness of the coconut milk and enhances the overall flavor profile.
Lime zest (1 tablespoon): Intensifies the citrus notes and adds aromatic complexity.
Minced garlic (3 cloves): Offers a pungent, savory depth that complements both the coconut and fish.
Grated fresh ginger (1 teaspoon): Brings warmth and a slight spiciness, enhancing the dish’s aromatic qualities.
Coconut oil (1 tablespoon): Used to lightly grease the baking dish and add another layer of coconut flavor.
Sea salt (1 teaspoon) and black pepper (½ teaspoon): Essential seasonings to enhance all the other flavors.
Unsweetened shredded coconut (¼ cup): Sprinkled on top before baking for a toasted, nutty crunch.
Chopped fresh cilantro (for garnish): Adds a pop of color and herbaceous freshness.

For the Mango Salsa:

Ripe mango (1 large, diced): Sweet and juicy, mango forms the base of the salsa, providing natural sugars and a smooth texture.
Red bell pepper (½ cup, finely diced): Adds a crisp texture and mild sweetness with a vibrant red hue.
Red onion (¼ cup, finely chopped): Contributes sharpness and a bit of bite; soaking in cold water first reduces its intensity.
Jalapeño pepper (1 small, seeded and minced): Introduces a gentle heat that balances the sweetness of the mango.
Fresh cilantro (⅓ cup, chopped): Lends a citrusy, herbal note typical of Latin and Southeast Asian salsas.
Lime juice (2 tablespoons): Brightens the salsa and prevents the mango from browning.
Pinch of sea salt: Enhances all the flavors and helps draw out juices for a saucier consistency.
Optional: Diced avocado (½): For extra creaminess and healthy fats.

Step-by-Step Recipe

Preheat the oven to 375°F (190°C). Lightly grease a glass or ceramic baking dish with coconut oil to prevent sticking and enhance flavor.
Prepare the marinade: In a medium bowl, whisk together the coconut milk, fresh lime juice, lime zest, minced garlic, grated ginger, salt, and black pepper until well combined. This mixture will act as both a marinade and a poaching liquid.
Season the cod: Pat the cod fillets dry with paper towels. Place them in the prepared baking dish in a single layer. Pour the coconut-lime mixture evenly over the fillets, ensuring they are fully coated. Let them marinate for 15–20 minutes at room temperature (or up to 1 hour in the refrigerator for deeper flavor).
Add shredded coconut: Sprinkle the unsweetened shredded coconut evenly over the top of each fillet. This will toast slightly during baking, creating a delightful crust.
Bake the cod: Cover the dish loosely with aluminum foil and bake for 15 minutes. Then remove the foil and continue baking for another 8–10 minutes, or until the fish is opaque throughout and flakes easily with a fork. Internal temperature should reach 145°F (63°C).
Make the mango salsa: While the fish bakes, prepare the salsa. In a mixing bowl, combine diced mango, red bell pepper, red onion, jalapeño, chopped cilantro, lime juice, and a pinch of salt. Stir gently to combine. Taste and adjust seasoning as needed—add more lime for acidity or a touch of honey if too tart. If using avocado, fold it in just before serving to prevent browning.
Rest and serve: Remove the cod from the oven and let it rest for 2–3 minutes. Garnish with fresh cilantro and spoon a generous portion of mango salsa over each fillet. Serve immediately.

Tips for Success

Choose fresh, sustainable cod: Look for firm, translucent flesh with a clean ocean smell. Avoid any fish with a strong ammonia-like odor.
Don’t skip the marinating step: Even 15 minutes allows the flavors to penetrate the fish, resulting in a more flavorful dish.
Use full-fat coconut milk: Lite versions lack the richness needed to properly coat and flavor the fish. Shake the can well before opening.
Adjust spice level: For a milder salsa, remove all seeds and membranes from the jalapeño. For extra heat, leave them in or substitute with serrano pepper.
Toast the shredded coconut (optional): For enhanced flavor, lightly toast the coconut in a dry skillet over medium heat until golden before sprinkling on the fish.
Prevent soggy salsa: Drain excess liquid from the salsa after mixing, especially if preparing ahead. Alternatively, serve the salsa on the side.
Baking dish matters: Use a snug-fitting dish so the liquid surrounds the fish, helping it cook evenly and stay moist.
Double the salsa: It pairs wonderfully with grilled chicken, tacos, or as a dip with tortilla chips—your guests will want seconds!

Variations and Customizations

This recipe is highly adaptable to different tastes, dietary needs, and ingredient availability:

Protein swaps: Replace cod with halibut, tilapia, mahi-mahi, or even salmon for a richer flavor. Shrimp or scallops can also be used—reduce baking time accordingly.
Dairy-free and vegan option: Keep it as-is—it’s naturally dairy-free! For a plant-based version, use thick slices of king oyster mushrooms or pressed tofu instead of fish.
Gluten-free friendly: All ingredients are naturally gluten-free, making this dish perfect for those with celiac disease or gluten sensitivity.
Citrus variations: Swap lime for lemon, yuzu, or blood orange for a unique twist. Grapefruit adds a bitter-sweet edge that works well with coconut.
Herb substitutions: If cilantro isn’t your favorite, try fresh mint, basil, or parsley for a different aromatic profile.
Spice it up: Add a dash of red curry paste, sriracha, or crushed red pepper flakes to the coconut marinade for a Thai-inspired kick.
Salsa variations: Try pineapple, peach, or papaya instead of mango. Add cucumber or jicama for extra crunch. Black beans or corn make it heartier.
Grilled version: Instead of baking, grill the marinated cod on a cedar plank or in a fish basket over medium heat for smoky flavor.
Oven-free method: Poach the fish in the coconut-lime mixture on the stovetop over low heat for 8–10 minutes for a silky texture.

Health Considerations and Nutritional Value

Baked Coconut Lime Cod with Mango Salsa isn’t just delicious—it’s also a nutrient-dense meal that supports a balanced diet.

High-quality protein: Cod provides approximately 20g of lean protein per 4-ounce serving, essential for muscle repair and satiety.
Heart-healthy fats: Coconut milk contains medium-chain triglycerides (MCTs), which some studies suggest may support metabolism and heart health when consumed in moderation.
Rich in vitamins and minerals: Cod is a good source of selenium, phosphorus, and vitamin B12. Mango delivers vitamin C, vitamin A, and folate, supporting immunity and skin health.
Dietary fiber: The mango salsa contributes dietary fiber from fruits and vegetables, promoting digestive health.
Low in carbohydrates: Naturally low in carbs, this dish fits well within keto, paleo, and low-glycemic eating plans (adjust based on coconut milk and fruit portions).
Anti-inflammatory properties: Ginger and garlic have natural anti-inflammatory and immune-boosting benefits.
Hydration and antioxidants: Lime juice and mango provide hydration and antioxidant compounds like beta-carotene and flavonoids.

Nutritional estimate per serving (1 fillet + ¾ cup salsa):

Calories: ~380
Protein: 32g
Fat: 18g (mostly healthy saturated and unsaturated fats)
Carbohydrates: 25g
Fiber: 4g
Sugar: 18g (naturally occurring from mango and coconut)
Sodium: 450mg (can be reduced by using low-sodium coconut milk or less added salt)

Note: While coconut milk is high in saturated fat, current research suggests that the type found in coconuts (lauric acid) may have neutral or beneficial effects on cholesterol when part of a balanced diet. Moderation is key.

Ingredients

Baked Coconut Lime Cod:

1.5 lbs cod fillets
1 cup full-fat coconut milk
3 tablespoons fresh lime juice
1 tablespoon lime zest
3 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 tablespoon coconut oil
1 teaspoon sea salt
½ teaspoon black pepper
¼ cup unsweetened shredded coconut
Fresh cilantro, chopped (for garnish)

Mango Salsa:

1 large ripe mango, peeled and diced
½ cup red bell pepper, finely diced
¼ cup red onion, finely chopped
1 small jalapeño, seeded and minced
⅓ cup fresh cilantro, chopped
2 tablespoons fresh lime juice
Pinch of sea salt
Optional: ½ avocado, diced

Directions

Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish with coconut oil.
In a bowl, whisk together coconut milk, lime juice, lime zest, garlic, ginger, salt, and pepper.
Place cod fillets in the baking dish. Pour coconut mixture over them. Marinate 15–20 minutes.
Sprinkle shredded coconut evenly over the fillets.
Cover with foil and bake for 15 minutes. Uncover and bake 8–10 minutes more, until fish flakes easily.
While fish bakes, combine mango, bell pepper, red onion, jalapeño, cilantro, lime juice, and salt in a bowl. Mix well. Fold in avocado if using.
Let fish rest 2–3 minutes. Garnish with cilantro and top with mango salsa.
Serve warm with rice, quinoa, or a green salad.

FAQ

Can I use frozen cod?
Yes, but thaw it completely in the refrigerator overnight before using. Pat dry thoroughly to ensure proper marination and even cooking.

How do I store leftovers?
Store cooked fish and salsa separately in airtight containers in the refrigerator for up to 2 days. Reheat fish gently in the oven or microwave to avoid overcooking.

Can I make the salsa ahead of time?
Absolutely. Prepare it up to 4 hours in advance and refrigerate. Stir before serving. Avoid adding avocado until ready to serve.

Is this recipe safe for pregnancy?
Yes, since the fish is fully cooked and all ingredients are pasteurized or fresh-washed. Just ensure the cod reaches 145°F internally.

What can I serve with this dish?
Try coconut rice, cilantro-lime quinoa, roasted sweet potatoes, or a simple arugula salad with lime vinaigrette.

Can I use canned mango?
Fresh is best for texture and flavor. Canned mango tends to be mushy and overly sweet. If necessary, use canned in juice (not syrup) and drain well.

Why did my fish turn out dry?
Overbaking is the most common cause. Check early, especially if fillets are thin. The residual heat will continue cooking the fish after removal from the oven.

Can I air fry the cod?
Yes! Marinate as directed, then place in the air fryer basket (lightly oiled). Cook at 370°F for 10–12 minutes, flipping halfway, until flaky.

Summary

Baked Coconut Lime Cod with Mango Salsa is a vibrant, healthy dish that blends tropical flavors with elegant simplicity. Perfect for weeknights or entertaining, it offers a gourmet experience with minimal effort.

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