Carribbean Tilapia with Mango Salsa

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

This lively salsa compliments the mild fish.

Diet Type: Low Calorie

Ingredients:

1 jalapeno pepper, seeded and minced

3 cloves garlic, minced

1/2 sweet onion, chopped

2 cups peeled mangos, chopped

1/2 cup orange juice

1 teaspoon dried Thyme

2 teaspoons extra virgin olive oil

1/4 teaspoon salt

4 6oz. Tilapia fillets

cooking spray

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:

Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

Printable Version

E-mail a Friend

Nutrition Facts

Serving Size: 1
Servings per Recipe: 4

Amount Per Serving

Calories 249 Calories from Fat 37

% Daily Value*

Total Fat 4g	6%

Saturated Fat 0g	2%

Mono Fat 3g

Cholesterol 44mg	15%

Sodium 286mg	12%

Total Carbs 20g	7%

Dietary Fiber 2g	8%

Protein 33g

Iron	7%

Calcium	9%

Vitamin C	46%

Vitamin E	6%

Vitamin A	34%

Vitamin B-12	65%

Vitamin B-6	40%

Pantothenic acid	13%

Niacin	34%

Riboflavin	24%

Thiamin	20%

Folate	10%

Selenium	146%

Manganese	10%

Copper	20%

Zinc	12%

Potassium	25%

Phosphorus	46%

Magnesium	20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

All contents © Copyright 1999-2013 Living Naturally and Nature's Food Patch . All rights reserved. This internet site is hosted by Living Naturally, a Web site service provider to natural health stores nationwide. Living Naturally and Nature's Food Patch have no means of independently evaluating the safety or functionality of the products offered by their suppliers and affiliates and thus can neither endorse nor recommend products. Information presented is of a general nature for educational and informational purposes only. Statements about products and health conditions have not been evaluated by the US Food and Drug Administration. Products and information presented herein are not intended to diagnose, treat, cure, or prevent disease. If you have any concerns about your own health, you should always consult with a physician or other healthcare professional. Your use of this site indicates your agreement to be bound by our Terms and Conditions

We are committed to organic farming and sustainable agriculture as the future of world food production. We aim to be a company that enthusiastically serves and respects our customers and team members alike. We strive to operate with integrity so as to be deserving of your trust. Through teaching about natural lifestyle and holistic health we hope to contribute to your personal well-being and healing.