Spiced Tilapia with Tropical Mango Salsa
Elevate your dinner experience with this vibrant Spiced Tilapia with Tropical Mango Salsa. The succulent tilapia fillets are seasoned with a fragrant blend of curry powder and garlic pepper, creating a delightful contrast to the fresh and zesty mango salsa. Bursting with flavors from ripe mango, crisp red onion, and a hint of heat from serrano chili, this dish is perfect for a weeknight meal or a special gathering. Pair it with rice or a light salad for a complete and satisfying meal.
4
Servings
130
Calories
10
Ingredients
Ingredients
mango
1 (peeled and diced)
red onion
1/4 cup (chopped)
serrano chili
1 (minced)
cilantro leaf
1/2 cup (chopped)
lime juice
2 tablespoons (freshly squeezed)
salt
1/2 teaspoon (to taste)
olive oil
2 tablespoons (divided)
curry powder
1 tablespoon (for seasoning)
garlic pepper seasoning
1 tablespoon (for seasoning)
fresh tilapia fillets
4 (approximately 6 ounces each)
Instructions
1
Begin by preparing the mango salsa. In a medium glass bowl, combine the diced mango, chopped red onion, minced serrano chili, chopped cilantro, lime juice, and salt. Mix well and set aside to allow the flavors to meld.
2
Next, prepare the tilapia rub by mixing 1 tablespoon of olive oil, curry powder, and garlic pepper seasoning in a small bowl until fully combined.
3
Pat the tilapia fillets dry with paper towels. Generously rub the mixture onto both sides of each fillet, ensuring they are well coated with the spices.
4
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the seasoned tilapia fillets in the skillet.
5
Cook the fillets for approximately 3 minutes on each side, or until they turn golden brown and flake easily with a fork.
6
Once cooked, remove the tilapia from the skillet and plate it. Top each fillet with a generous spoonful of the mango salsa.
7
Serve immediately, enjoying the delightful combination of spices and sweetness!
Nutrition Information
7g
Fat
7.25g
Carbs
11.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Tilapia with Tropical Mango Salsa?
It is a vibrant seafood dish featuring succulent tilapia fillets seasoned with curry and garlic pepper, topped with a fresh salsa made of mango, onion, and chili.
How many servings does this recipe yield?
This recipe is designed to make 4 servings.
What ingredients are in the mango salsa?
The salsa consists of diced mango, chopped red onion, minced serrano chili, chopped cilantro, lime juice, and salt.
How do I prepare the spice rub for the tilapia?
Mix 1 tablespoon of olive oil with curry powder and garlic pepper seasoning in a small bowl until fully combined.
How long should I cook the tilapia fillets?
Cook the fillets for approximately 3 minutes on each side over medium-high heat until golden brown.
Can I use a different fish instead of tilapia?
Yes, other white fish like cod, snapper, or halibut can be used as substitutes, though cooking times may vary.
Is this recipe spicy?
The dish has a mild to moderate heat from the serrano chili and curry powder, which can be adjusted by using less chili or removing the seeds.
What is the calorie count per serving?
Each serving contains approximately 130 calories.
What are the nutritional values for fat and protein?
Each serving contains 7g of fat and 11.5g of protein.
How do I know when the tilapia is done?
The fish is cooked when it turns golden brown on the outside and flakes easily with a fork.
Can I use frozen tilapia?
Yes, but ensure the fillets are completely thawed and patted dry with paper towels before applying the rub.
How do I prepare the mango for the salsa?
The mango should be peeled and diced into small, uniform pieces.
What can I serve with this dish?
This tilapia pairs well with steamed rice, quinoa, or a light garden salad.
Can I substitute the serrano chili?
Yes, you can use a jalapeño for less heat or a pinch of red pepper flakes if fresh chilis are unavailable.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but always verify that your curry powder and garlic pepper blends are certified gluten-free.
Can I grill the tilapia instead of pan-searing?
Yes, you can grill the seasoned fillets over medium heat for about 3-4 minutes per side.
How long can I store the mango salsa?
The salsa is best when fresh but can be stored in an airtight container in the refrigerator for up to 24 hours.
What kind of curry powder should I use?
A standard mild or medium yellow curry powder works well to complement the tropical mango flavors.
Can I use lemon juice instead of lime juice?
Yes, lemon juice can be used as a substitute, though lime juice provides a more traditional tropical flavor.
Is the cilantro necessary for the salsa?
Cilantro adds a fresh herbal note, but if you dislike it, you can substitute with fresh parsley or mint.
How many tilapia fillets are needed?
The recipe calls for 4 fresh tilapia fillets.
What is garlic pepper seasoning?
It is a pre-mixed spice blend typically containing dried garlic and black pepper, and sometimes salt.
Can I make this dish ahead of time?
You can prepare the salsa an hour in advance, but the fish is best cooked and served immediately.
How much olive oil is used in total?
The recipe uses 2 tablespoons of olive oil, divided between the rub and the skillet.
Is this a healthy dinner option?
Yes, it is a low-calorie, high-protein meal featuring fresh fruit and lean seafood.
What size are the tilapia fillets?
The recipe specifies fillets that are approximately 6 ounces each.
How much salt is in the recipe?
The recipe uses 1/2 teaspoon of salt, though you can adjust this to your taste.
Can I use dried cilantro in the salsa?
Fresh cilantro is highly recommended for the best flavor and texture in the salsa.
What temperature should the skillet be?
The skillet should be heated over medium-high heat before adding the fish.
Does this recipe contain added sugar?
No, the sweetness in the dish comes naturally from the ripe mango.