Chili Lime Tilapia with Mango Salsa
User Reviews
4.8
33 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
2
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Calories
315 kcal
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Course
Main Course
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Cuisine
American
Chili Lime Tilapia with Mango Salsa
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Our favorite way to serve tilapia! Chili Lime Tilapia has an easy, but flavorful spice rub before you pan sear the fish. Top with a squeeze of lime juice and our mango salsa recipe for a healthy dinner recipe. You may also love our paleo battered fish!
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Ingredients
For the Mango Salsa
- 1 small Mango (peeled, seeded and finely diced)
- 2 tablespoons finely diced red bell pepper
- 2 tablespoons finely diced red onion
- 2 teaspoons finely chopped jalapenos (seeded and membrane removed)
- 2 tablespoons fined minced cilantro
- 1 tablespoon fined minced mint
- Juice of half a lime (reserve the other half for the fish)
- salt to taste
For the Chili Lime Tilapia:
- 2 Tilapia fillets, fresh or frozen (thawed if frozen) (5-6 ounces for each filet)
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon brown sugar
- 3/4 teaspoon salt
- ¼ cup olive oil
- zest + juice of half a Lime
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Instructions
For the Mango Salsa:
- In a medium sized bowl, combine the diced mango, red bell pepper, red onion and the jalapeños. Add the finely chopped cilantro and mint and mix. Add the lime juice and the salt and mix well. Taste and adjust the salt accordingly. 1 small mango, 2 tablespoons finely diced red bell pepper, 2 tablespoons finely diced red onion, 2 teaspoons finely chopped jalapenos, 2 tablespoons fined minced cilantro, 1 tablespoon fined minced mint, juice of half a lime, salt to taste
- Cover and refrigerate to develop the flavors for at least 2 hours.
For the Chili Lime Tilapia:
- In a small bowl, combine the chili powder, garlic powder, salt, brown sugar and the lime zest. Mix well. 2 teaspoons chili powder, 1 teaspoon garlic powder, 1 teaspoon brown sugar, 3/4 teaspoon salt, zest + juice of half a Lime
- Pat dry the tilapia fillets with a paper towel. Sprinkle the prepared seasoning mix liberally on both sides of the fish. 2 Tilapia fillets, fresh or frozen (thawed if frozen)
- Heat the oil a nonstick or a cast iron pan over medium heat. Gently add the fish fillets. Depending on the thickness of the fillets, pan fry for 3 to 4 minutes on one side. ¼ cup olive oil
- Carefully flip and fry the other side for 2 to 3 minutes. You know the fish is done, when you poke on the thickest part and it flakes easily. Transfer to the serving plate and squeeze lime juice over both the fillets.
- Place the tilapia fillet on the dinner place. Top with the prepared Mango Salsa.
Notes
- If using frozen fish, thaw it overnight in the refrigerator. Or place it in a bowl of water for 20 to 30 minutes.
- The calories shown are based on the recipe serving 2, with one serving being one piece of fish and half of the salsa. Since different brands of ingredients have different nutritional information, the calories shown are just an estimate.
- If using frozen fish, thaw it overnight in the refrigerator. Or place it in a bowl of water for 20 to 30 minutes.
- It's important to rinse tilapia before cooking.
- How do you make tilapia not mushy? Fully thaw the fish and pat it dry. It should not be wet. And then do not overcook. The internal temperature of the fish should be 145ºF when fully cooked.
- Serve with rice and steamed or roasted vegetables for a complete meal.
Nutrition Information
Show Details
Calories
315kcal
(16%)
Carbohydrates
22g
(7%)
Protein
36g
(72%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Cholesterol
85mg
(28%)
Sodium
998mg
(42%)
Potassium
810mg
(23%)
Fiber
3g
(12%)
Sugar
17g
(34%)
Vitamin A
2191IU
(44%)
Vitamin C
57mg
(63%)
Calcium
48mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 315 kcal
% Daily Value*
| Calories | 315kcal | 16% |
| Carbohydrates | 22g | 7% |
| Protein | 36g | 72% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 85mg | 28% |
| Sodium | 998mg | 42% |
| Potassium | 810mg | 17% |
| Fiber | 3g | 12% |
| Sugar | 17g | 34% |
| Vitamin A | 2191IU | 44% |
| Vitamin C | 57mg | 63% |
| Calcium | 48mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
33 reviews
Excellent
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