Tilapia with Mango Salsa Recipe

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


Submitted by anna_dee

Makes 2 servings



Courtesy of Gilad. Recipe originally calls for salmon.

Recipe Ingredients for Tilapia with Mango salsa


For fish:
8 ounces tilapia
1/2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp ground ginger
1 garlic clove, minced
1/4 tsp black pepper
1 tsp olive oil
1 Cilantro for garnish

For salsa:
3 1/2 tbsp lime juice (2 limes, squeezed)
2 mangoes, large, cut into 1/2 inch cubes
4 tbsp green onions, chopped
1 tbsp jalapeno pepper, minced
1/4 tsp black pepper
1/2 cup cilantro, chopped

Recipe Directions for Tilapia with Mango salsa

  1. For salsa:

  2. In a medium bowl, combine all ingredients.

  3. Let stand for 20 minutes to allow flavours to develop.

  4. For fish:

  5. In a large bowl, mix chili powder, cumin, ginger and garlic. Dust the spices onto tilapia by placing the fish into spices.

  6. In a large saute pan, heat the olive oil over high hear until it just begins to smoke.

  7. Cook the tilapia, spiced side down for about 30-60 seconds until crust forms. Turn tilapia and add a little water to encourage steam and bring heat down to medium-high.

  8. Cover the fish for 4 minutes, taking care not to overcook.

  9. Garnish with mango salsa and cilantro.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 371.9g
Amount Per Serving
Calories
269
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
57mg
2%
Potassium
452mg
13%
Total Carbohydrates
40.3g
13%
Dietary Fiber
4.8g
19%
Sugars
31.6g
Protein
23.1g
Vitamin A 44% Vitamin C 118%
Calcium 5% Iron 7%
* 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
  • Low in sodium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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