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Mango-licious Tilapia

Mango-licious Tilapia

  • Prep

    10 m
  • Cook

    12 m
  • Ready In

    22 m
Chris

Chris

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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Nutrition

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  • Calories:
  • 319 kcal
  • 16%
  • Fat:
  • 16 g
  • 25%
  • Carbs:
  • 21.2g
  • 7%
  • Protein:
  • 25.3 g
  • 51%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 658 mg
  • 26%

Based on a 2,000 calorie diet

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.
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Reviews

Erich Cervantez
58

Erich Cervantez

10/26/2006

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!

csoltow
42

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!

okimama
33

okimama

11/8/2006

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!

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