MANGO-LICIOUS TILAPIA | ALLRECIPES
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!!
Provided by Allrecipes Member
Categories Seafood Fish Tilapia
Total Time 22 minutes
Prep Time 10 minutes
Cook Time 12 minutes
Yield 4 servings
Number Of Ingredients 15
Steps:
- Preheat the oven to 400 degrees F (200 degrees C.)
- 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.
- Bake for 10 to 12 minutes in the preheated oven, until fish can be flaked with a fork.
- 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 : Calories 318.9 calories, CarbohydrateContent 21.2 g, CholesterolContent 41.4 mg, FatContent 16 g, FiberContent 6.2 g, ProteinContent 25.3 g, SaturatedFatContent 2.4 g, SodiumContent 561.6 mg, SugarContent 11.7 g
LAWANNA'S MANGO SALSA ON TILAPIA FILLETS RECIPE | ALLRECIPES
A delicious fruity salsa topping to serve over fish or chicken, from a friend in Florida. I always use whatever that I have left in a mixed greens salad the next day. Use any kind of fish -- I use tilapia or salmon. The fish may also be grilled, which is what I prefer. If I can't find a good fresh pineapple, I will use canned pineapple tidbits.
Provided by Allen Goforth
Categories Seafood Fish Tilapia
Total Time 40 minutes
Prep Time 30 minutes
Cook Time 10 minutes
Yield 4 servings
Number Of Ingredients 9
Steps:
- In a bowl, toss together the pineapple, strawberries, kiwifruit, mango, tomatoes, cilantro, and balsamic vinegar.
- Spray a skillet with cooking spray, and heat over medium-high heat. Sprinkle tilapia fillets with seasoned pepper blend, and pan-fry until fish turns white and opaque, 2 to 3 minutes per side. Serve fish topped with salsa.
Nutrition Facts : Calories 308.3 calories, CarbohydrateContent 35.3 g, CholesterolContent 62.5 mg, FatContent 3.1 g, FiberContent 5.3 g, ProteinContent 36.9 g, SaturatedFatContent 0.6 g, SodiumContent 83.5 mg, SugarContent 25.5 g
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- Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with the salsa.
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- Sprinkle fish with salt. Place fish on a grill rack or broiler pan coated with cooking spray. Cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango sauce.
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