RecipeRX

Turmeric-Lime Cod with Tropical Avocado Salsa and Herbed Quinoa

Turmeric-Lime Cod with Tropical Avocado Salsa and Herbed Quinoa is built to be delicious and practical while aligning with healthy eating principles. It keeps sodium sensible by leaning on aromatics, herbs, spices, and a splash of citrus or vinegar instead of heavy salt. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

DASH High Fiber
Prep
15m
Cook
30m
Total
45m
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Ingredients

  • 2 fillets Cod fillets
  • 1 piece Lime
  • 1 tsp Turmeric powder
  • 0.5 tsp Garlic powder
  • 0.25 tsp Black pepper
  • 1 tbsp Olive oil
  • 0.5 cup Ripe mango
  • 0.5 piece Ripe avocado
  • 0.25 cup Red bell pepper
  • 1 tbsp Red onion
  • 2 tbsp Fresh cilantro
  • 0.5 piece Jalapeño
  • 0.5 cup Quinoa
  • 1 cup Water or low-sodium vegetable broth
  • 1 tbsp Fresh parsley
  • 1 tbsp Fresh mint

Instructions

  1. Prepare the Quinoa: Rinse quinoa thoroughly under cold water. Combine rinsed quinoa and 1 cup water (or low-sodium broth) in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all water is absorbed and quinoa is fluffy. Let stand, covered, for 5 minutes off the heat.
  2. Make the Tropical Avocado Salsa: While quinoa cooks, prepare the salsa. In a medium bowl, combine diced mango, diced avocado, finely diced red bell pepper, minced red onion, chopped cilantro, and 1 tbsp lime juice (from the whole lime). If using, add minced jalapeño. Gently toss to combine. Set aside.
  3. Season the Cod: Pat cod fillets dry with a paper towel. In a small bowl, mix turmeric powder, garlic powder, black pepper, and the zest of 1/2 lime. Sprinkle this seasoning evenly over both sides of the cod fillets. Squeeze 1 tbsp of lime juice (from the whole lime) over the seasoned fish.
  4. Cook the Cod: Heat olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the seasoned cod fillets in the skillet. Cook for 3-5 minutes per side, depending on thickness, until golden brown and cooked through (it should flake easily with a fork).
  5. Finish the Quinoa: Once quinoa is cooked and rested, fluff it with a fork. Stir in chopped parsley, chopped mint (if using), and the remaining 1/2 tsp lime zest.
  6. Assemble and Serve: Divide the herbed quinoa between two plates. Top each serving of quinoa with a cooked cod fillet. Spoon a generous amount of Tropical Avocado Salsa over and around the cod. Serve immediately.

Nutrition (per serving)

Calories: 500
Carbs: 40
Protein: 45
Fat: 18
Sodium: 100
Fiber: 7

Servings: 2 · Author: RecipeRX