Mango-licious Tilapia

Name: Mango-licious Tilapia
Prep time: 22 min
Cook time: 22 min
Total time: 22 min
Yield: 4
Cuisine: Global
Ingredients: 1 avocado - peeled, pitted and diced; 59 milliliters chopped fresh cilantro; 1 Tbsp minced fresh ginger root; 1 jalapeno pepper, seeded and finely chopped; 1 teaspoon kosher salt; 1 lime, zested and juiced; 1 mango - peeled, seeded and diced; 2 Tbsps olive oil; 59 milliliters fresh orange juice; 2 Tbsps grated orange zest; 1 small red onion, finely chopped; 4 servings crushed red pepper flakes to taste; 3 roma tomatoes - peeled, seeded and chopped; 4 servings salt and pepper to taste; 4 fillets tilapia fillets

Mango-licious Tilapia might be just the main course you are searching for. This recipe makes 4 servings with 372 calories, 37g of protein, and 18g of fat each. This recipe covers 29% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 22 minutes. A mixture of orange zest, lime zest, kosher salt, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. It is a good option if you're following a gluten free, dairy free, and primal diet.

Instructions

Preheat the oven to 400 degrees F (200 degrees C.)

Equipment you will use

Oven

In a shallow baking dish, combine the olive oil, orange zest, orange juice, salt, pepper and chili flakes. Rinse the fish fillets and pat them dry.

Ingredients you will need

Red Pepper Flakes

Fish Fillets

Orange Juice

Orange Zest

Olive Oil

Pepper

Salt

Equipment you will use

Baking Pan

Place them into the baking dish and turn to coat with the seasonings.

Ingredients you will need

Seasoning

Equipment you will use

Baking Pan

Bake for 10 to 12 minutes in the preheated oven, until fish can be flaked with a fork.

Ingredients you will need

Fish

Equipment you will use

Oven

While the fish cooks, combine the mango, onion, avocado, tomatoes, lime zest and juice, jalapeno, ginger, cilantro and 1 teaspoon kosher salt in a glass bowl. Stir to blend and set aside at room temperature until fish has finished cooking.

Ingredients you will need

Kosher Salt

Lime Zest

Cilantro

Jalapeno Pepper

Tomato

Avocado

Ginger

Juice

Mango

Onion

Fish

Equipment you will use

Bowl

Place fillets on a platter and spoon the salsa over them to serve.

Ingredients you will need

Salsa

Equipment

Oven

Baking Pan

Bowl

Ingredients

Servings:

avocado - peeled, pitted and diced 59milliliters

chopped fresh cilantro 1Tbsp

minced fresh ginger root 1

jalapeno pepper, seeded and finely chopped 1teaspoon

kosher salt 1

lime, zested and juiced 1

mango - peeled, seeded and diced 2Tbsps

olive oil 59milliliters

fresh orange juice 2Tbsps

grated orange zest 1small

red onion, finely chopped 4servings

crushed red pepper flakes to taste 3

roma tomatoes - peeled, seeded and chopped 4servings

salt and pepper to taste 4fillets

tilapia fillets

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Zind-Humbrecht Calcaire Pinot Gris with a 4.7 out of 5 star rating seems like a good match. It costs about 46 dollars per bottle.