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Pan Seared Tilapia with Tropical Salsa

Hari's picture
The pan seared Tilapia with tropical salsa is a real treat for all you seafood lovers. Spice crusted fresh Tilapia fillet sautéed and served with fresh mango salsa. This healthy, easy and delicious Mexican delight is just the treat you deserve. Pamper yourself.
  Ginger 1 Tablespoon, minced
  Garlic 1 Tablespoon, minced
  Red pepper flakes 1 Teaspoon
  Lemon juice 1 Tablespoon
  Ground cumin 2 Teaspoon
  Salt To Taste
  Pepper To Taste, ground
  Vegetable oil 1 Tablespoon
  Tilapia fillets 4
  Lemon wedges 2 (For Garnish)
  Fresh lime juice 3 Tablespoon
  Honey 1⁄2 Tablespoon
  Red pepper flakes 2 Teaspoon
  Firm ripe mango 1 Pound, peeled and cut into 0.5 -inch cubes
  Pineapple 1 Pound, peeled cored and cut into 0.5 -inch cubes
  Red onion 1 Pound, minced
  Red pepper 1 Small, minced
  Cilantro leaves 1 Cup (16 tbs), chopped

In a large bowl, mix together all the ingredients, except the fish, oil and lemon wedges.

Add tilapia and mixes, making sure all the pieces are well-coated. Cover with plastic wrap and marinate in the refrigerator, at least for 2 hours.

Preheat the pan to medium-high .Baste the grill or grill pan with oil to prevent tilapia from sticking to the grill.

Place the marinated pieces on the pan and cook, turning once or twice, until the fish pieces are opaque and just flaky inside and lightly charred on the outside, 5 to 7 minutes. Serve hot with lemon wedges and tropical fruit salsa.

For the salsa
Whisk together lemon juice, sugar, salt, and chili until sugar is dissolved.. Add remaining ingredients and toss until coated. Serve chilled.

Recipe Summary

Difficulty Level: 
Main Dish
Seafood, Tilapia
Preparation Time: 
120 Minutes
Cook Time: 
10 Minutes
Ready In: 
130 Minutes
Fish like tilapia turn out great when cooked with interesting flavors and techniques. Watch the video by Chef Hari showing in simple and easy steps to cook tilapia as well as a tropical style salsa to serve over. Good to pair with wine.

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Average: 4.6 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 354 Calories from Fat 72

% Daily Value*

Total Fat 8 g12.1%

Saturated Fat 1.7 g8.3%

Trans Fat 0 g

Cholesterol 40 mg13.3%

Sodium 198.9 mg8.3%

Total Carbohydrates 52 g17.5%

Dietary Fiber 8 g31.9%

Sugars 38.5 g

Protein 24 g47.6%

Vitamin A 47.2% Vitamin C 246.4%

Calcium 7.5% Iron 8%

*Based on a 2000 Calorie diet


kshitiz.shekhar's picture
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Pan Seared Tilapia With Tropical Salsa Recipe Video