Photo: Pranjall Kumar
Mango-licious Tilapia
16 ingredients
10 min + 12 min
4 servings
openrecipes
"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!!"
Estimated Nutrition (whole recipe, rough)
884
Calories
30g
Protein
50g
Fat
90g
Carbs
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Orange | 1 medium (131g) | 62 |
| Orange Juice | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 1/2 tablespoons grated orange zest
- 1/4 cup fresh orange juice
- salt and pepper to taste
- crushed red pepper flakes to taste
- Salsa:
- 1 mango - peeled, seeded and diced
- 1 small red onion, finely chopped
- 1 avocado - peeled, pitted and diced
- 3 roma tomatoes - peeled, seeded and chopped
- 1 lime, zested and juiced
- 1 jalapeno pepper, seeded and finely chopped
- 1 tablespoon minced fresh ginger root
- 1/4 cup chopped fresh cilantro
- 1 teaspoon kosher salt
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes