Mediterranean Diet Healthy Recipe: Cod Fish Tacos With Arugula & Mango Salsa

Lean, Fresh, and Protein-Packed

Made with lean cod, antioxidant-rich mango salsa, and peppery arugula, this balanced recipe delivers protein, fiber, and healthy fats to support steady energy and satiety.

Rooted in Mediterranean diet principles yet full of vibrant, tropical flavor, this recipe is proof that eating on this flexible pattern can be adapted to any cuisine.

Eating fish at least twice a week is a key Mediterranean Diet guideline, especially fish rich in omega-3s, which support brain function and heart health. Cod is a lean white fish that pairs perfectly with bright, colorful ingredients and helps you meet your protein goals without excess calories.

These Simple Tacos Are

Light but satisfying: At only ~330 calories and over 35g of protein, this is a high-satiety lunch perfect for a sustainable calorie deficit.

Quick prep, low cleanup: The fish bakes in one pan, and the salsa and greens take minutes to toss together, perfect for busy days.

Batch-friendly: You can prep the mango salsa and arugula mix in advance for easy weekday assembly. The cod also reheats well in the oven or air fryer.

Mediterranean Diet Healthy Recipe: Cod Fish Tacos With Arugula & Mango Salsa

Serves: 1

Prep Time: 10 mins

Cook Time: 10 mins

Ingredients:

• 6 oz cod fillet

  
  

• 1 tsp olive oil

  
  

• Seafood salt-free rub

  
  

• Lemon slices (to rub and bake)

  
  

• 1 corn street-style tortilla

  
  

• 1 cup arugula (tossed in lemon juice + black pepper)

Mango Salsa:

• ½ cup diced mango

• ½ cup diced red bell pepper

• ¼ cup diced red onion

• 1 tbsp lime juice

• Chili seasoning (to taste)

Directions:

1. Rub cod with seafood spice blend, lemon slices, and 1 tsp olive oil. Bake at 400°F for 10–12 minutes or until flaky.

   
   

2. In a bowl, mix mango, bell pepper, onion, lime juice, and chili seasoning.

   
   

3. Toss arugula with lemon juice and black pepper.

   
   

4. Warm tortilla and assemble with arugula, baked cod, and mango salsa. Enjoy fresh.

Nutrition Information (per serving)

Calories: ~328 kcal

Protein: ~35 g

Carbohydrates: ~35 g

Fiber: ~4.6 g

Total Fat: ~6.6 g

6. What Is the Mediterranean Diet?

7. How to Build a Balanced Mediterranean Diet Plate

Mango Health Benefits Highlights

Rich in Antioxidants

Especially vitamin C and beta-carotene, which help fight inflammation and support immune health.

Supports Skin Health

High in vitamin A, which helps maintain glowing, healthy skin.

Aids Digestion

Contains enzymes (like amylase) and fiber to support smoother digestion.

Boosts Immunity

Vitamin C + vitamin A work together to strengthen the immune system.

Naturally Sweet, Nutrient-Dense

A great way to satisfy a sweet craving with added vitamins and fiber, not just sugar.

May Support Eye Health

Thanks to lutein and zeaxanthin, two powerful antioxidants that support vision and protect against age-related eye issues.

Health Benefits of Omega-3 Fatty Acids (from fish like cod, sardines, salmon, tuna)

Supports Heart Health

Reduces triglycerides, lowers inflammation, and supports healthy blood pressure and circulation.

Promotes Brain Function

Essential for memory, mood regulation, and cognitive health, especially DHA, which makes up a large portion of brain tissue.

Anti-Inflammatory

Helps reduce chronic inflammation, which is linked to conditions like arthritis, diabetes, and heart disease.

Supports Eye Health

DHA is also a critical structural component of the retina.

May Help Improve Mood

Some research shows omega-3s may reduce symptoms of depression and support overall mental wellness.

Balances Hormones

Plays a role in supporting hormone production and reducing PMS-related inflammation.

Want More Mediterranean Diet Resources and Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites