Tilapia with Mango Salsa

1
(0) 0 Reviews
Prep Time
20
min.
Total Time
32
min.
Servings

6 servings

What's the well-dressed tilapia wearing this season? Mango salsa, darling! Get out the cucumbers and onions and try it in this simple dish for six.

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What You Need

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Make It

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  • Combine first 5 ingredients and 2 Tbsp. dressing.
  • Heat 1-1/2 tsp. of the oil and 1 Tbsp. dressing in large nonstick skillet on medium heat. Add 3 fish fillets; cook 3 min. on each side or until fish is browned on both sides and flakes easily with fork. Transfer to serving platter; keep warm. Repeat with remaining oil, dressing and fish.
  • Serve fish with rice, mango salsa and lime wedges.

Substitute

Prepare using another firm white fish, such as scrod or halibut fillets.

Servings

  • 6 servings

Healthy Living

  • Low fat
  • Low calorie
  • Low sodium
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 2 Carb Choice

Diet Exchange

  • 2 Starch
  • 3 Meat (L)

Nutrition Bonus

The mango salsa adds just the right touch to this low-calorie, low-fat main-dish that's also low in sodium. The mango and lime brighten up the flavors of this dish and team up to provide vitamin C.

Nutritional Information

Serving Size 6 servings
AMOUNT PER SERVING
Calories 290
% Daily Value
Total fat 6g
Saturated fat 1.5g
Cholesterol 50mg
Sodium 160mg
Carbohydrate 34g
Dietary fiber 3g
Sugars 7g
Protein 27g
   
Vitamin A 10 %DV
Vitamin C 35 %DV
Calcium 4 %DV
Iron 6 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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