Easy Healthy Recipe Thursday: Pan-Fried Cod with Strawberry Salsa (4 Servings)

Because fish are low in saturated fat and contain healthy omega-3 fatty acids, it is a good idea to include them in your diet.

This dinner dish is perfect for people who loves fish and strawberries. This strawberry salsa is also great with any pan-fried fish. Since strawberry is almost in season, therefore it would be awesome to make the salsa right from the farm.

Remember, for every dinner dish that are introduced in “Easy Healthy Recipe Wednesday and Thursday”, we aim for $5 CAN per serving maximum. Here is the recipe and cost of ingredients:

4 frozen cod steaks, thawed ($8.57 CAN)

1 lime ($0.67 CAN)

2 tablespoons vegetable oil ($0.20 CAN)

0.5 teaspoon salt ($0.10 CAN)

0.25 teaspoon ground black pepper ($0.05 CAN)

1 cup strawberries, hulled and chopped ($2.50 CAN)

2 tablespoons cilantro, snipped ($0.10 CAN)

0.5 teaspoon thyme ($0.10 CAN)


1) Finely shred peel from the lime.  Peel, section and chop lime. Set aside.


2) In a small bowl, combine the shredded lime peel, 0.25 teaspoon of salt and pepper.  Sprinkle evenly over both sides of each fish steak and rub in with your fingers.


3) Heat pan over medium heat and pour oil into the pan.  Place fish on pan and cook for 4 to 5 minutes or until fish does not stick to the pan.  Gently turn fish and cook the other side.


4) Meanwhile, in a medium bowl combine chopped lime, strawberries, cilantro, thyme, and salt.  Serve with fish.


Voila! This dish was not too salty and the fish was perfectly cooked.  Also, the salsa definitely brought a refreshing flavour to the dish.  Oh man! I know everybody would love this dish!

Ultimately, this dish costs $12.29 CAN in total, which is around $3.08 CAN per serving. This is very affordable compared to having a fish dish at a restaurant. 

What  is your favourite fish? How do you prepare your favourite fish dish? Post your comments below. Till next time.

P.S. The prices were as of Wednesday, April 23, 2014 at No Frills. 



2 thoughts on “Easy Healthy Recipe Thursday: Pan-Fried Cod with Strawberry Salsa (4 Servings)

  1. Thanks for posting the costs, it’s hard to balance healthy eating and student budget so seeing the cost breakdown helps with menu planning! I will be adding this and your stir fried quinoa to next weeks meal plan!

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