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Tilapia with Pineapple Mango Salsa |
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Tilapia is a mild-tasting fish that I like to serve with a tasty sauce or salsa. It's perfect for those who don't like strong-tasting fish. Substitute other fresh fruit of your choice, such as peaches, plums or nectarines. If you want a spicy flavor, add hot sauce to taste. | 1/2 cup fresh diced pineapple | 1 Tbsp freshly squeezed lemon juice | | 1/2 cup diced mango | 2 tsp orange juice concentrate | | 3 Tbsp finely diced onion | 2 tsp honey | | 3 Tbsp finely diced red bell pepper | 2 tsp olive oil | | 3 Tbsp finely diced green bell pepper | four 4-oz tilapia fillets | | 1/4 cup finely chopped cilantro or basil | |
- Place the pineapple, mango, onion, red and green pepper, cilantro, lemon juice, orange juice concentrate, honey and oil in a bowl and mix to combine.
- Spray a non-stick skillet or grill pan with cooking oil and heat to medium-high. Cook the tilapia for approximately 5 minutes per side, or just until it is no longer opaque and the fish flakes. Do not overcook.
- Place the fish on a serving platter and spoon half the salsa overtop. Serve with the remaining salsa on the side.
| Nutritional Analysis
per Serving | Calories | 215 | | Protein | 35 g | | Fat | 5.4 g | | Saturated Fat | 1.3 g | | Carbohydrates | 7.6 g | | Cholesterol | 85 mg | | Sodium | 91 mg | | Fiber | 0.8 g |
Prep Time:15 minutes
Cook Time:10 minutes
Make Ahead:Prepare salsa early in the day and refrigerate. Serves 4 |
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