Carribbean Tilapia with Mango Salsa Recipe

Looking for an easy Carribbean Tilapia with Mango Salsa recipe? Learn how to make Carribbean Tilapia with Mango Salsa using healthy ingredients.


Submitted by christinavt

Makes 4 servings



This lively salsa compliments the mild fish. By Polly Pitchford, Full Spectrum Health. jalapeno pepper, garlic, sweet onion, mangos, orange juice, dried thyme, extra virgin olive oil, salt, tilapia fillets cvt

Recipe Ingredients for Carribbean Tilapia with Mango Salsa

1 jalapeno pepper, seeded and minced
3 cloves garlic, minced
1/2 sweet onion, chopped
2 cups (peeled) mangos, chopped
1/2 cup orange juice
1 teaspoon dried thyme
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
18 oz tilapia fillets (15032), cooked per recipe, net from 24 oz fresh

Recipe Directions for Carribbean Tilapia with Mango Salsa

  1. Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth.

  2. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes.

  3. Remove fish from bag, reserving marinade.

  4. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat.

  5. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

Categories

Fish, Fruits, Vegetables, Main Dish, American, Caribbean, Broil, Grill, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 263.4g
Amount Per Serving
Calories
249
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
60mg
20%
Sodium
216mg
9%
Potassium
835mg
24%
Total Carbohydrates
19.7g
7%
Dietary Fiber
1.9g
8%
Sugars
15.5g
Protein
32.6g
Vitamin A 19% Vitamin C 69%
Calcium 5% Iron 11%
* 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
A-
  Good points
  • Low in saturated fat
  • Very high in selenium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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