Pan Seared Tilapia with Tropical Salsa
|Ginger||1 Tablespoon, minced|
|Garlic||1 Tablespoon, minced|
|Red pepper flakes||1 Teaspoon|
|Lemon juice||1 Tablespoon|
|Ground cumin||2 Teaspoon|
|Pepper||To Taste, ground|
|Vegetable oil||1 Tablespoon|
|Lemon wedges||2 (For Garnish)|
|Fresh lime juice||3 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.
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