GRILLED TILAPIA WITH MANGO SALSA
Don't let the list of ingredients fool you: this is super-easy, and gets rave reviews whenever I serve it. The salsa can be made the day ahead to save time. Strawberries can be substituted for the mango if you prefer--both are excellent! Combine leftover salsa with some drained black beans the next day for lunch.
Provided by Naomi Witzke
Categories Seafood Fish Tilapia
Time 1h55m
Yield 2
Number Of Ingredients 16
Steps:
- Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
- Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
- Preheat an outdoor grill for medium-high heat, and lightly oil grate.
- Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.
Nutrition Facts : Calories 634 calories, Carbohydrate 33.4 g, Cholesterol 62.2 mg, Fat 40.2 g, Fiber 4.4 g, Protein 36.3 g, SaturatedFat 5.8 g, Sodium 696.7 mg, Sugar 25.2 g
TILAPIA FILLETS WITH MANGO SALSA
This easy, under-30-minute entree pairs pan-fried tilapia fillets with a fresh mango salsa that's flavored with fresh cilantro and sweet orange marmalade.
Provided by cookinmom
Categories Pan-Fried Tilapia Recipes
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Combine mango, marmalade, lime juice, cilantro, and green onion for salsa in a small bowl.
- Mix together chili powder, pepper, and salt; sprinkle on both sides of tilapia fillets.
- Heat oil in a large skillet over medium heat. Add tilapia and cook until opaque in the center and fish flakes easily with a fork, 3 to 5 minutes per side.
- Serve with salsa.
Nutrition Facts : Calories 254.1 calories, Carbohydrate 21.8 g, Cholesterol 52.1 mg, Fat 5.6 g, Fiber 1.3 g, Protein 29.6 g, SaturatedFat 0.9 g, Sodium 155.4 mg, Sugar 18.3 g
CHILI RUBBED TILAPIA WITH MANGO SALSA
Clipped from the local paper, this was adapted from "Fine Cooking Fresh" by the editors of Fine Cooking magazine. Leftovers, if any, can be used for fish tacos. This healthy but tasty entree is an excellent source of fiber with 12 grams per serving.
Provided by Epi Curious
Categories Low Cholesterol
Time 30m
Yield 4 , 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 200 degrees. Place a heat-proof platter on the middle rack of the oven.
- In a medium bowl, combine the beans, tomatoes, red onion, avocado, lime juice, 2 tablespoons canola oil, cilantro and black pepper; toss gently. Let the salsa sit at room temperature while you cook the fish.
- In a small bowl, mix 1/4 teaspoon black pepper with the chili powder, cumin, oregano and about 1/2 teaspoon sea salt (or to taste). Rub both sides of the tilapia fillets with the mixture.
- In a large nonstick skillet, heat the remaining 2 tablespoons canola oil over medium-high heat until hot. Working in batches, cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side. Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets. Transfer the fillets to the platter and spoon half of the salsa on top. Serve with the remaining salsa on the side.
- For fish tacos: Place the fish in warmed, soft flour tortillas. Top with finely shredded cabbage or lettuce and leftover salsa. A basic tartar sauce blends well with this fish, or you can mix chili powder with reduced-fat mayonnaise. Place a dollop on the fish.
BEER-BATTERED TILAPIA WITH MANGO SALSA
This is a recipe I've seen credited to EatingWell.com. I made some slight revisions: more spice, only whole wheat flour, dark beer, less vinegar and lime juice and mint in the salsa instead of cilantro. I omitted the salt entirely. I used a large, shallow frying pan so I was able to cook all the pieces at once.
Provided by cathianne
Categories Healthy
Time 35m
Yield 4 pieces, 2 serving(s)
Number Of Ingredients 11
Steps:
- Combine the mango, onion, vinegar, lime juice and mint. Let sit in the fridge while preparing fish (if you can refrigerate it for an hour or more, that's even better).
- Combine flour, spices, and beer. Using a whisk helps get any lumps out. Put the batter in a shallow dish.
- Clean and dry the tilapia fillets. Cut in half length-wise.
- Heat the oil in a large shallow frying pan at medium-high heat.
- Coat each piece of fish with batter and place in hot oil.
- Cook on each side for about 2-3 minutes - until batter is crusty and fish is white.
- Place fish pieces on paper towels to blot excess oil.
- Serve mango salsa over fish. (I also like to serve it with a side of roasted red potatoes).
- NOTE: If you can't find a ripe mango, you can substitute one kiwi, a few large strawberries and a couple of chunks of pineapple.
CURRIED TILAPIA WITH MANGO SALSA
Make and share this Curried Tilapia With Mango Salsa recipe from Food.com.
Provided by Becca Bricker
Categories Curries
Time 38m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- For the mango salsa, combine the mango, red onion, serrano chile, cilantro, lime juice and salt in a glass bowl. Set aside.
- For the tilapia rub, mix together 1 tablespoon of olive oil, curry powder and garlic pepper in a small bowl. Rub this mixture onto both sides of the fish fillets.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Cook the fish for about 3 minutes on each side or until it flakes easily with a fork.
- Serve with the mango salsa.
Nutrition Facts : Calories 242, Fat 9.4, SaturatedFat 1.8, Cholesterol 62.5, Sodium 359.1, Carbohydrate 15.2, Fiber 2.2, Sugar 12.2, Protein 26.2
TILAPIA WITH MANGO SALSA
Make and share this Tilapia With Mango Salsa recipe from Food.com.
Provided by Sunshine47
Categories Southwestern U.S.
Time 9m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Thaw frozen tilapia.
- Soak in milk for 1/2 hour discard milk no need to pat dry.
- Dip tilapia in panko crumbs.
- Saute in oil until brown on each side about 2 min per side.
- Serve with salsa on top.
Nutrition Facts : Calories 577.1, Fat 20.9, SaturatedFat 4.1, Cholesterol 116.5, Sodium 540.2, Carbohydrate 41.9, Fiber 2.4, Sugar 6.5, Protein 54.9
SPICED TILAPIA WITH MANGO BLACK BEAN SALSA
From Fine Cooking's "Cooking Fresh." This salsa is wonderful and versatile. Even though this recipe is for 2 servings, I suggest you make the whole batch of salsa (Recipe #230800) and store it for other dishes. It is obviously easier to make in larger batches. Try this spice rub on chicken or grilled chops as well!
Provided by yogiclarebear
Categories Tilapia
Time 25m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- For salsa: Combine all in a bowl and mix. Store in refrigerator, covered, until used.
- For fish: Mix all spices and rub both sides of the fillets equally with the mixture.
- Spray a non-stick skillet with cooking spray, generously. Heat over medium-high heat until hot.
- Cook the tilapia fillets in the skillet until lightly browned and the flesh is opaque and flakes, about 2 minutes per side.
- Serve topped with cold OR warmed salsa!
CHIPOTLE TILAPIA TACOS WITH MANGO-CILANTRO SALSA
Chipotle Fish Tacos are made with a mango-cilantro salsa, and chipotle aioli sauce is served with garlic spiked black beans and Spanish rice. I have run this special in the last restaurant I worked at as a daily special. It always sold out! I hope that you will try this recipe, it is a hit if you enjoy fish tacos!
Provided by Chef Shelley Pogue
Categories World Cuisine Recipes Latin American Mexican
Time 1h20m
Yield 4
Number Of Ingredients 21
Steps:
- Stir together the chipotle chile powder, garlic powder, salt, and cracked black pepper in a shallow bowl. Brush the tilapia fillets with the canola oil, and press into the spice mixture to coat, and set aside. Make the salsa by stirring together the mango, jalapeno, red onion, 1 clove garlic, cilantro, and lime juice in a separate bowl, and set aside. Make the aioli by stirring together the chipotle puree, 1 clove garlic, and mayonnaise in a small bowl, and set aside.
- Bring the black beans and 2 cloves of garlic to a simmer in a saucepan with a pinch of salt. Cover, and cook over low heat for 20 minutes. Meanwhile, heat a large skillet over medium-high heat, and cook the tilapia until opaque in the center, and crispy on both sides, about 7 minutes. Heat the tortillas in a skillet over medium heat, and keep warm.
- To serve, place the tortillas on a plate, spoon on some Spanish rice and black beans. Top with some of the coleslaw mix, hot tilapia, and a spoonful of the mango-cilantro salsa. Top with a dollop of chipotle aioli to serve.
Nutrition Facts : Calories 755.8 calories, Carbohydrate 94.7 g, Cholesterol 52.1 mg, Fat 32.2 g, Fiber 9.9 g, Protein 35.3 g, SaturatedFat 3.9 g, Sodium 2500.9 mg, Sugar 9.1 g
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