Home
Recipes
Seafood
Fish
Tilapia
Mango-licious Tilapia

Mango-licious Tilapia

Name: Mango-licious Tilapia
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
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; 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

Rating: 4.66 stars

234 Ratings
171 Reviews
28 Photos

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!!

By Anonymous

Gallery

Recipe Summary

prep:

10 mins

cook:

12 mins

total:

22 mins

Servings:

Yield:

4 servings

Nutrition Info

Directions

Step 1

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

Advertisement
Step 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.
Step 3

Bake for 10 to 12 minutes in the preheated oven, until fish can be flaked with a fork.
Step 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; protein 25.3g 51% DV; carbohydrates 21.2g 7% DV; fat 16g 25% DV; cholesterol 41.4mg 14% DV; sodium 561.6mg 23% DV. Full Nutrition

Reviews (171)

Most helpful positive review

Erich Cervantez

10/27/2006

this was exceptional! I added pineapple to the mango salsa mix and used powdered ginger that I had laying around. I also just used half a can of diced tomatoes rather than cutting up roma tomatoes. The presentation was virtually identical to the picture but I laid down a bed of fluffy instant rice then a layer of mango salsa then th e tilapia then a topping of mango salsa with avocados and steamed broccoli rounding up the corners. A mango margarita makes a perfect accompaniment. It was fantastic! Read More

Helpful

(65)

Most helpful critical review

KBANDE

04/03/2007

I have to admit that I don't like fish but I keep trying. However I was really looking forward to the salsa so I was disappointed that I ended up throwing most of it away. It had too much avacado WAY too much salt and the mango got lost. My husband did love the tilapia and ate all four fillets so I gave this recipe two stars anyway. This was also a lot of work with all the chopping and prep. And not an inexpensive dish either! Read More

Helpful

(10)

234 Ratings

5 star values: 174
4 star values: 44
3 star values: 13
2 star values: 3
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

Erich Cervantez

10/26/2006

Helpful

(65)

csoltow

10/26/2007

I love this recipe. I only gave it 4 stars because I think the fish is better if it marinades for at least an hour and I also like to give it an additional spritz of fresh orange right before serving. The salsa is wonderful and would be good on anything. I purchased frozen mango chunks when I made this recipe the second time, it saved me a lot of time. When I have leftover salsa I like to add a can of drained and rinsed black beans and take that as my lunch. Overall excellent recipe, I will definitely make this one again and again! Read More

Helpful

(48)

Brandy Alvarado

11/08/2006

Wonderful dish! my kids loved it and they usually won't eat fish. i added a little bit of honey to the salsa. a little bit of sweet to off-set the heat from the pepper. Definately will do this one again! Read More

Helpful

(33)

avanta7

10/07/2007

Fabulous taste! My one quibble: if using all fresh ingredients all the chopping mincing and dicing makes the prep time far longer than 10 minutes. Otherwise this recipe is darn near perfect. My adjustments: We prefer cod to tilapia. I did NOT peel the tomatoes and I added an extra pinch of salt to the salsa. Served with toasted couscous and a green salad this was beyond delicious. And it's a beautiful dish. We'll definitely have this again. In fact this salsa recipe has just become my party salsa. Read More

Helpful

(24)

AGBEECHER

01/04/2008

I have made this recipe maybe 5-6 times so far and love it every time. I have small children so I leave out the jalapeno and red pepper. We usually use the fish and salsa as a filling for fish tacos/fajitas and my husband adds heat to his liking. I do use only about 1/3 cup red onion in the salsa and as much cilantro as I feel like chopping - usually less than called for. And I have tried all kinds of tomatoes and even simple dried ground ginger. As expected the flavor varies with the ingredients but it's always delicious. Read More

Helpful

(10)

KBANDE

04/03/2007

Helpful

(10)

LaShay

05/25/2009

Very delicious and satisfying. I pan seared my Tilapia and served it with the mango salsa on top. I also added extra avocado per my taste. Read More

Helpful

(10)

1NETLADY

02/13/2007

An excellent way to serve a mild fish. I have used a simular chutney for years - it is also very good on poultry or as a dip for bagle chips. I didn't have an orange on hand so used a TX Rio Star grapefruit for the zest and juice and was very pleased with the results. Will definately use this one again. Read More

Helpful

(7)

Dee

02/20/2007

I just made this recipe with skepticism and I have to say that it came out awesome!!!! That mango salsa is wonderful!!! Read More

Helpful

(6)

More Reviews

Back to Mango-licious Tilapia

All Reviews for Mango-licious Tilapia

- of Reviews

Nutritional Information

Mango-licious Tilapia

Servings Per Recipe: 4
Calories: 318.9

% Daily Value *

protein: 51 %

carbohydrates: 7 %

exchange other carbs:

dietary fiber: 25 %

sugars:

fat: 25 %

saturated fat: 12 %

cholesterol: 14 %

vitamin a iu: 27 %

niacin equivalents: 52 %

vitamin b6: 47 %

vitamin c: 78 %

folate: 19 %

calcium: 7 %

iron: 6 %

magnesium: 24 %

potassium: 28 %

sodium: 23 %

thiamin: 23 %

calories from fat:

percent of calories from carbs:

percent of calories from fat:

percent of calories from protein:

percent of calories from sat fat:

*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.