Combine baked fish with berries and mangoes. Spice up Your Life. Don’t forget that herbs and spices count, when it comes to “coloring” your plate. Historically fish or poultry used to be served with a side of fruit, such as berries.
Poultry such as turkey is still served with a side of cranberry sauce, but what about cod fish? Dress up that baked fish with berries, spices, and herbs. For a change mix chunks of mango with blueberries and serve it on the side with baked cod fish. Perfect for National Nutrition month in March 2012.
Or serve it with any type of fish. For baked or canned salmon, combine blueberries with raspberries. And if you don't want the raspberry seeds between your teeth, use the mangos and blueberries with the de-boned fish filets.
Add to baked or boiled cod spices such as curry, mint, cayenne, basil, cinnamon, dill … The list goes on. Add a dash of dried spices or a pinch of fresh herbs to meals for extra flavor and nutrition.
According to the Baddish group's 2011 news release for last year's National Nutrition Month, here is a fruity fish, blueberry, and mango recipe to color your plate for National Nutrition Month:
Recipes to Spice Up National Nutrition Month With Colorful Fruit
Cod with Warm Blueberry Mango Salsa
Sauce Yield: 1 1/2 cups
Prep Time: 15 minutes
Makes 4 servings
4 cod fillets, 7 ounces each
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground chipotle chili pepper
2 tablespoons olive oil, divided
1/4 cup chopped red onion
1/4 cup diced red bell pepper
1 package (6 ounce) Driscoll’s Blueberries
3/4 cup diced fresh mango
2 tablespoons chopped cilantro
1 tablespoon finely chopped seeded jalapeno pepper
Preheat oven to 425°F. Spray a 13x9-inch baking dish with non-stick cooking spray.
Combine cumin, ginger, salt and pepper in a small bowl. Brush fish with 1 tablespoon olive oil. Sprinkle both sides of fish with cumin mixture. Arrange fish in prepared baking dish.
Bake fish 10 minutes or until fish flakes easily with fork.
Heat remaining 1 tablespoon olive oil in a skillet over medium-high heat. Add red onion and red bell pepper; cook 2 minutes. Stir in blueberries and mango; cook 1 minute. Remove from heat. Stir in cilantro and jalapeno pepper. Serve warm over fish.
Healthy Tip: Another milk, white fish such as tilapia or snapper can be used. Prepare the salsa just before serving to retain the fresh color and texture. Can substitute frozen cubed mango for fresh mango.
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