Recipe: Tilapia with Mango Salsa

Monday, August 29, 2011 • Chicago, IL 60657

 

 

Tilapia with Mango SalsaTilapia typically ranks at the top among sustainable and affordable fish, although some gourmands complain about what they call its bland flavor. This recipe features a zesty mango salsa that'll zip up any type of fish. (Mangos are currently in peak season!)
  • 4 6-oz. tilapia fillets
  • 2 cups cooked brown rice
  • 2 tsp. olive oil

Mango Salsa:

  • 1 large mango, peeled, pitted, and diced
  • 1/4 cup diced red bell pepper
  • 1/4 cup diced green or red onion
  • 1 tsp. minced fresh cilantro
  • 1 tsp. crushed red pepper flakes
  • 2 tsp. rice wine vinegar

Combine salsa ingredients in a medium-sized bowl and mix well. Cover and chill in refrigerator for at least 30 minutes. (Salsa will stay fresh in the refrigerator for up to 2 days.)

Preheat oven to 375° F. Lightly brush both sides of each tilapia fillet with olive oil. Place in nonstick baking dish and bake for 15 minutes, or until fish is cooked through and flakes easily with a fork. Place 1/2 cup of warm rice on each plate. Top each with a cooked fillet, and top each fillet with 1/4 of the salsa. Makes 4 servings.

Preparation Time: 30 minutes (plus 30 minutes or more to chill salsa)

Nutritional Information (per serving)
CaloriesProteinFiberCarbsFat TotalSaturated Fat
33327 grams3 grams34 grams4 grams< 1 gram