Tropical Cod

One of the things I got from the Philly food swap was tropical conserves, which I was excited to try on fish. It is important to note that conserves are NOT a jam, jelly or preserve. They are made from cooked dried fruits and nuts and have a very thick, chunky texture, so they make a pretty good topping on fish and chicken.

I decided the tropical flavors would pair well with cod, which doesn’t usually taste too fishy to me. You can also soak the cod in milk to eliminate some of the fishy flavor if you really want to. This is not really a recipe since I am just putting the conserves on some fish,  but this is how I cooked it.


  • 3/4 lb of Pacific Cod fillet
  • 1 tbsp coconut oil
  • 4 oz tropical conserves


  1. Preheat oven to 400°F.
  2. Cut the cod fillet into three equal pieces and coat each piece in the coconut oil before placing on a baking sheet covered in aluminum foil(for easy clean up later)
  3. Cook the fish for 10 minutes.
  4. Remove the cod from the oven, spread an equal amount of conserves onto each piece then return the tray to the oven.
  5. Cook for 5-10 more minutes or until the fish is opaque but juicy.

I served this fish over my butter lime black radish side dish and it was super good. You could use any kind of conserves you want and could probably even substitute in a preserve or jam in the conserves place if you wanted a very sweet dish. I doubt jelly would be good but you could try it and let me know how it is.

Anyways, because I am not sure the exact way the tropical conserves I used were prepared, I cannot give an accurate estimation of the nutrition, but this is still a pretty healthy and yummy dish.

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