Crunchy salsa cod

Gluten Free
Very Healthy
Health score
70%
Crunchy salsa cod
20 min.
4
556kcal

Suggestions


If you're looking for a healthy yet delicious meal that doesn't take too long to prepare, this Crunchy Salsa Cod is the perfect dish! Bursting with flavors and a great balance of protein, healthy fats, and carbs, it’s a meal that can easily become a family favorite. This recipe features succulent white fish fillets, like cod or haddock, baked to perfection and topped with a zesty mild salsa and melted cheddar cheese. The result is a delightful combination of textures—from the soft fish to the crunchy tortilla chips scattered on top.

Not only is this dish a treat for your taste buds, but it’s also packed with nutritious ingredients. The avocado, rich in healthy fats, pairs perfectly with the lime and fresh coriander, creating a vibrant topping that complements the fish. The addition of brown rice and a side salad ensures you're getting a wholesome meal that’s satisfying yet light. Plus, it’s gluten-free and quick to make, with the entire recipe ready in just 20 minutes! Whether it's for lunch or dinner, this Crunchy Salsa Cod will leave you feeling full, nourished, and craving more.

Ingredients

  • fillet fish fillet skinless white such as cod or haddock (approx 500g)
  • 226 salsa 
  • 85 cheddar cheese grated
  • large avocado diced peeled
  •  juice of lime 
  • small cilantro leaves chopped
  • 50 tortilla chips gluten-free (or alternative)
  • servings brown rice 

Equipment

  • oven
  • knife
  • microwave

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Arrange the fish on the base of a shallow ovenproof dish, then spoon the salsa on top. Scatter with the cheese and bake for 15 mins or until the fish flakes when tested with the point of a knife.
  3. Meanwhile, stir the avocado with the lime juice, coriander and seasoning. Spoon it over the cooked fish, then scatter with the tortillas, lightly crushing them as you go.
  4. Serve with brown rice (we used pre-cooked microwave pouches to save time) and salad.

Nutrition Facts

Calories556kcal
Protein31.69%
Fat31.55%
Carbs36.76%

Properties

Glycemic Index
39.44
Glycemic Load
20.82
Inflammation Score
-8
Nutrition Score
32.344348202581%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:555.78kcal
27.79%
Fat:19.87g
30.56%
Saturated Fat:6.41g
40.07%
Carbohydrates:52.08g
17.36%
Net Carbohydrates:44.09g
16.03%
Sugar:3.08g
3.42%
Cholesterol:106.25mg
35.42%
Sodium:678.03mg
29.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.9g
89.8%
Selenium:77.8µg
111.14%
Manganese:1.98mg
99.08%
Phosphorus:557.22mg
55.72%
Vitamin B3:10.22mg
51.08%
Vitamin B12:2.91µg
48.52%
Vitamin B6:0.76mg
38.2%
Vitamin D:5.4µg
35.98%
Magnesium:143.34mg
35.83%
Fiber:8g
31.99%
Potassium:1057.93mg
30.23%
Folate:98.79µg
24.7%
Vitamin B5:2.45mg
24.49%
Vitamin B1:0.33mg
21.85%
Calcium:206.15mg
20.61%
Copper:0.4mg
20.07%
Zinc:2.74mg
18.29%
Vitamin B2:0.31mg
18.03%
Vitamin E:2.6mg
17.32%
Vitamin K:17.41µg
16.58%
Iron:2.37mg
13.17%
Vitamin A:594.98IU
11.9%
Vitamin C:8.48mg
10.28%