Grilled Tilapia with Mango Salsa
Ingredients List
For the Fish:
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⅓ cup extra-virgin olive oil
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1 tablespoon lemon juice
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1 tablespoon minced fresh parsley
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1 clove garlic, minced
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1 teaspoon dried basil
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1 teaspoon ground black pepper
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½ teaspoon salt
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2 (6 ounce) tilapia fillets
For the Mango Salsa:
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1 large ripe mango, peeled, pitted and diced
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½ red bell pepper, diced
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1 jalapeno pepper, seeded and minced
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2 tablespoons minced red onion
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1 tablespoon chopped fresh cilantro
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2 tablespoons lime juice
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1 tablespoon lemon juice
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salt and pepper to taste
Instructions
Prepare the fish: In a bowl, whisk together olive oil, lemon juice, parsley, garlic, basil, black pepper, and salt. Pour this mixture into a resealable plastic bag and add the tilapia fillets. Coat the fillets with the marinade, remove excess air, and seal the bag. Allow the fish to marinate in the fridge for 1 hour.
While the fish marinates, prepare the salsa: In a bowl, mix together diced mango, bell pepper, jalapeño, red onion, and cilantro. Stir in lime and lemon juices, then season with salt and pepper to taste. Refrigerate until ready to serve.
Preheat your grill to medium-high heat and lightly oil the grill grate.
Remove the tilapia fillets from the marinade, shaking off any excess liquid. Discard the leftover marinade. Grill the fillets for about 3 to 4 minutes per side, or until the fish is opaque and easily flakes with a fork, depending on the thickness of the fillets.
Serve the tilapia with a generous topping of mango salsa.
Cooking Tip
You can swap the mango for strawberries, as both fruits pair wonderfully with the dish.
Note from the Editor:
The nutritional information provided for this recipe includes the full amount of the marinade ingredients. Keep in mind that the actual marinade used will vary depending on factors like marinating time, ingredient proportions, and cooking methods.
Nutritional Information (per serving)
| 634 | Calories |
| 40g | Fat |
| 33g | Carbs |
| 36g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 634 | |
| % Daily Value * | |
| Total Fat 40g | 52% |
| Saturated Fat 6g | 29% |
| Cholesterol 62mg | 21% |
| Sodium 697mg | 30% |
| Total Carbohydrate 33g | 12% |
| Dietary Fiber 4g | 16% |
| Total Sugars 25g | |
| Protein 36g | 73% |
| Vitamin C 102mg | 114% |
| Calcium 100mg | 8% |
| Iron 1mg | 8% |
| Potassium 1123mg | 24% |
* 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.
Evaluation :
5/5