Mango-licious Tilapia

Mango-licious Tilapia

152
Chris 3

"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!!"

Ingredients

22 m servings 319 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 319 kcal
  • 16%
  • Fat:
  • 16 g
  • 25%
  • Carbs:
  • 21.2g
  • 7%
  • Protein:
  • 25.3 g
  • 51%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 562 mg
  • 22%

Based on a 2,000 calorie diet

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Directions

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  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.

Footnotes

  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
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Reviews

152
  1. 207 Ratings

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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 toma...

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 s...

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 o...

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 perfec...

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...

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 a...

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.

Wow, this is fantastic! I like to make fish for my lunch (I work from home) and the rest of my family aren't big fish eaters. I didn't have any orange juice so I gave the fish a few splashes of ...

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 St...