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Pan Seared Tilapia with Tropical Salsa Recipe Video

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.

Summary

Preparation Time2 Hr 0 MinCooking Time10 Min

Ready In2 Hr 10 MinDifficulty LevelEasy

Health IndexAverageServings4

CuisineMexicanCourseMain Dish

TasteSpicyFeelCrispy

MethodSearedMain IngredientSeafood, Tilapia Meat

Interest GroupEverydayHealthyLow Calorie

Ingredients

	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
	Salt	To Taste
	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

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 295.8 mg12.3%

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

Directions

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.

Editors Review

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.