Caribbean Tilapia Recipe

Looking for an easy Caribbean Tilapia recipe? Learn how to make Caribbean Tilapia using healthy ingredients.


Submitted by nevarren

Makes 4 servings



A full meal with plenty of nutrition. I use a spice rub on the fish made of chili pepper, lime zest, and a little salt.

Recipe Ingredients for Caribbean Tilapia

16 oz tilapia
3 tbsp olive oil
1 cup mango, pureed
1/4 cup salsa
1 cup wild rice
1 cup low sodium chicken broth

Recipe Directions for Caribbean Tilapia

  1. Boil 1 cup chicken stock mixed with 1.5 cups water in a pot on the stove.

  2. Stir in 1 cup raw wild rice and reduce to a simmer. Cover, and let simmer for 50-60 minutes.

  3. Puree 1 cup frozen or fresh mango in a food processor or blender. Add water as needed.

  4. Mix in 1/4 cup salsa fresca with a spoon. Do not blend.

  5. Brush tilapia fillets in olive oil lightly and rub with spice rub mix.

  6. Heat remaining olive oil in a skillet on medium heat. Once it's warm, pan fry each fillet for 1-2 minutes on each side. Make sure fish is no longer translucent before removing from the stove.

  7. Serve the fish over wild rice, and spoon mango mixture on top to taste. Enjoy!

Categories

Main Dish

Nutrition Facts
Serving Size 281.0g
Amount Per Serving
Calories
362
Calories from Fat
105
% Daily Value*
Total Fat
11.7g
18%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
159mg
7%
Potassium
284mg
8%
Total Carbohydrates
38.2g
13%
Dietary Fiber
3.5g
14%
Sugars
7.6g
Protein
28.1g
Vitamin A 7% Vitamin C 19%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sodium
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