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| Carribbean Tilapia with Mango Salsa |
Diet Type: Low Calorie
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Cooking Time: 30 minutes - one hour
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Ingredients:
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1 jalapeno pepper, seeded and minced |
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3 cloves garlic, minced |
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1/2 sweet onion, chopped |
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2 cups peeled mangos, chopped |
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1/2 cup orange juice |
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1 teaspoon dried Thyme |
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2 teaspoons extra virgin olive oil |
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1/4 teaspoon salt |
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4 6oz. Tilapia fillets |
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cooking spray |
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Directions:
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.
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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 249
Calories from Fat 37
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% Daily Value*
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| | 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% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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