My son’s girlfriend, Nicole, named this “mango-licous tilapia.” 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, it’s mango-licious!
By
Allrecipes Member
Updated on January 22, 2025
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Ingredients
Original recipe (1X) yields 4 servings
¼ cup fresh orange juice
2 tablespoons olive oil
1 ½ tablespoons grated orange zest
salt and ground pepper to taste
crushed red pepper flakes to taste
4 tilapia fillets
Salsa:
3 Roma tomatoes, peeled, seeded, and chopped
1 mango, peeled, seeded, and diced
1 small red onion, finely chopped
1 avocado, peeled, pitted, and diced
¼ cup chopped fresh cilantro
1 jalapeño pepper, seeded and finely chopped
1 lime, zested and juiced
1 tablespoon minced fresh ginger
1 teaspoon kosher salt
Directions
Preheat the oven to 400 degrees F (200 degrees C).
Combine orange juice, olive oil, orange zest, salt, black pepper, and pepper flakes in a shallow baking dish. Rinse and pat dry tilapia fillets; place into the baking dish and turn to coat with orange juice mixture.
Bake in the preheated oven until tilapia easily flakes with a fork, 10 to 12 minutes.
Meanwhile, combine tomatoes, mango, onion, avocado, cilantro, jalapeño, lime zest and juice, ginger, and 1 teaspoon kosher salt in a glass bowl; set aside at room temperature while tilapia cooks. Place fillets on a platter; spoon salsa over top to serve.
Nutrition Facts (per serving)
| 319 | Calories |
| 16g | Fat |
| 21g | Carbs |
| 25g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 319 | |
| % Daily Value * | |
| Total Fat 16g | 21% |
| Saturated Fat 2g | 12% |
| Cholesterol 41mg | 14% |
| Sodium 562mg | 24% |
| Total Carbohydrate 21g | 8% |
| Dietary Fiber 6g | 22% |
| Total Sugars 12g | |
| Protein 25g | 51% |
| Vitamin C 47mg | 52% |
| Calcium 70mg | 5% |
| Iron 1mg | 6% |
| Potassium 1014mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
