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
Cook Mode
(Keep screen awake)
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.
