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Yields:
1 serving
Meal Type:
Main Dishes
Rating:
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Pan Seared Tilapia with Mango Red Pepper Salsa

A healthy meal with lots of protein.

Ingredients

Directions

  1. Chop garlic and marinate tilapia in lemon juice (from 1/2 lemon), salt, pepper, and garlic for 1 hour or longer.
  2. Dice mango, tomato, red pepper, red onion, and baby corn into small cubes.
  3. Add the juice from the other half of the lemon, and salt and pepper to taste. You can also add fresh herbs like cilantro and parsley.
  4. Heat a pan to medium heat and spray with cooking spray like Pam.
  5. Add the marinated tilapia fillet, flipping regularly to prevent charring on either side.
  6. When the tilapia is cooked through fully, place on plate and add the mango red pepper salsa on top , pouring the extra juice freely over the plate.
  7. Note: great on a bed of lettuce or with a side of couscous or whole grain rice.
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Nutrition summary:

There are 287 calories in 1 serving of Pan Seared Tilapia with Mango Red Pepper Salsa.
Calorie break-down: 10% fat, 56% carbs, 34% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 31
Calories 287
 
% Daily Values*
Total Fat 3.42g 5%
  Saturated Fat 0.697g 3%
  Polyunsaturated Fat 0.393g  
  Monounsaturated Fat 0.178g  
Cholesterol 35mg 12%
Sodium 291mg 12%
Potassium 725mg  
Total Carbohydrate 43.05g 14%
  Dietary Fiber 9.2g 37%
  Sugars 26.3g  
Protein 25.52g  
 
Vitamin A 81% Vitamin C 364%
Calcium 12% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
14%
of RDI*
(287 calories)
14% of RDI
Calorie Breakdown:
 
Carbohydrate (56%)
 
Fat (10%)
 
Protein (34%)
Carbohydrates, 43.05g (56%) Fat, 3.42g (10%) Protein, 25.52g (34%)
* Based on a RDI of 2000 calories