Sun On Your Plate #06 – Tilapia

sun-on-your-plateGrilled Tilapia with Mango Salsa

Makes 2 servings

Prep: 45 minutes
Cook: 10 minutes
Ready: 2 hours

Don’t let the list of ingredients fool you. This is super easy, and gets rave reviews whenever it is served. The salsa can be made the day ahead to save time. Strawberries can be substituted for the mango if you prefer – both are excellent! Combine leftover salsa with some drained black beans the next day for lunch.

Shopping List:

  • 80 ml or ⅓ cup extra-virgin olive oil
  • 15 ml or 1 tablespoon lemon juice
  • 4 gr or 1 tablespoon minced fresh parsley
  • 1 clove garlic, minced
  • 1 gr or 1 teaspoon dried basil
  • 2 gr or 1 teaspoon freshly ground black pepper
  • 3 gr or ½ teaspoon salt
  • 350 gr or 2 (6 ounce) tilapia fillets

Calypso mangoSALSA

  • 1 large ripe mango, peeled, pitted and diced
  • ½ red bell pepper, diced
  • 20 gr or 2 tablespoons minced red onion
  • 3 gr or 1 tablespoon chopped fresh cilantro
  • 1 jalapeno pepper, seeded and minced
  • 30 ml or 2 tablespoons lime juice
  • 15 ml or 1 tablespoon lemon juice
  • salt and freshly ground pepper to taste

TO MAKE:

  1. Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and ½ teaspoon salt in a bowl and pour into a resealable plastic bag.
  2. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
  3. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl.
  4. Add the lime juice and 1 tablespoon of lemon juice, and toss well.
  5. Season to taste with salt and freshly ground pepper, and refrigerate until ready to serve.
  6. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
  7. Remove the tilapia from the marinade, and shake off excess.
  8. Discard the remaining marinade.
  9. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets.
  10. Serve the tilapia topped with mango salsa.

Note: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

ENJOY !

Amount Per Serving
Calories: 634
Total Fat 40.2g
Cholesterol 62mg
Sodium 890mg
Total Carbohydrates 33.4g
Dietary Fiber 4.4g
Protein 36.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20130711-Sun-on-a-Plate-Grilled-Tilapia-Mango-Salsa