Mango-licious Tilapia

4.7
(239)

My son's girlfriend, Nicole, named this 'mango-licous'. The mango salsa is great over the tilapia, as a dip or on cottage cheese. Try serving the tilapia over brown basmati rice or lightly dressed salad greens for a complete meal. Then generously top with the salsa. Mango-licious!!

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Prep Time:
10 mins
Cook Time:
12 mins
Total Time:
22 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 4 tilapia fillets

  • 2 tablespoons olive oil

  • 1 ½ tablespoons grated orange zest

  • ¼ cup fresh orange juice

  • salt and pepper to taste

  • crushed red pepper flakes to taste

Salsa:

  • 1 mango - peeled, seeded and diced

  • 1 small red onion, finely chopped

  • 1 avocado - peeled, pitted and diced

  • 3 roma tomatoes - peeled, seeded and chopped

  • 1 lime, zested and juiced

  • 1 jalapeno pepper, seeded and finely chopped

  • 1 tablespoon minced fresh ginger root

  • ¼ cup chopped fresh cilantro

  • 1 teaspoon kosher salt

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C.)

  2. In a shallow baking dish, combine the olive oil, orange zest, orange juice, salt, pepper and chili flakes. Rinse the fish fillets and pat them dry. Place them into the baking dish and turn to coat with the seasonings.

  3. Bake for 10 to 12 minutes in the preheated oven, until fish can be flaked with a fork.

  4. While the fish cooks, combine the mango, onion, avocado, tomatoes, lime zest and juice, jalapeno, ginger, cilantro and 1 teaspoon kosher salt in a glass bowl. Stir to blend and set aside at room temperature until fish has finished cooking. Place fillets on a platter and spoon the salsa over them to serve.

Nutrition Facts (per serving)

319 Calories
16g Fat
21g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 319
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2g 12%
Cholesterol 41mg 14%
Sodium 562mg 24%
Total Carbohydrate 21g 8%
Dietary Fiber 6g 22%
Total Sugars 12g
Protein 25g
Vitamin C 47mg 233%
Calcium 70mg 5%
Iron 1mg 6%
Potassium 1014mg 22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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