Pan Seared Tilapia with Mango Red Pepper Salsa
Prep Time: 1 hr
Cook Time: 10 mins
Rating:
fatsecret members overall average rating
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Pan Seared Tilapia with Mango Red Pepper Salsa
A healthy meal with lots of protein.
Ingredients
Directions
- Chop garlic and marinate tilapia in lemon juice (from 1/2 lemon), salt, pepper, and garlic for 1 hour or longer.
- Dice mango, tomato, red pepper, red onion, and baby corn into small cubes.
- 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.
- Heat a pan to medium heat and spray with cooking spray.
- Add the marinated tilapia fillet, flipping regularly to prevent charring on either side.
- 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.
- Note: great on a bed of lettuce or with a side of couscous or whole grain rice.
43 members have added this recipe to their cookbook.
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Nutrition summary:
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There are 287 calories in 1 serving of Pan Seared Tilapia with Mango Red Pepper Salsa. |
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Calorie break-down: 10% fat, 56% carbs, 33% protein. |
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Nutrition Facts
Amount Per Serving
Calories
287
% Daily Values*
Total Fat
3.42g
4%
Saturated Fat
0.697g
3%
Trans Fat
0g
Polyunsaturated Fat
0.393g
Monounsaturated Fat
0.178g
Cholesterol
35mg
12%
Sodium
291mg
13%
Total Carbohydrate
43.05g
16%
Dietary Fiber
9.2g
33%
Sugars
26.3g
Protein
25.52g
Vitamin D
-
Calcium
59mg
5%
Iron
1.23mg
7%
Potassium
725mg
15%
Vitamin A
194mcg
22%
Vitamin C
217mg
241%
14%
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of RDI*
(287 calories)
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Calorie Breakdown:
Carbohydrate (57%)
Fat (10%)
Protein (33%)
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* Based on a RDI of 2000 calories
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