Courtesy of Shop-N-Kart
http://www.ashlandshopnkartln.com

Carribbean Tilapia with Mango Salsa

Diet Type: Low Calorie

Cooking Time: 30 minutes - one hour

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
 
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.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 249
Calories from Fat 37
 % Daily Value*
Total Fat 4g6%
  Saturated Fat 0g2%
  Mono Fat 3g 
Cholesterol 44mg15%
Sodium 286mg12%
Total Carbs 20g7%
  Dietary Fiber 2g8%
Protein 33g 
Iron7%
Calcium9%
Vitamin C46%
Vitamin E6%
Vitamin A34%
Vitamin B-1265%
Vitamin B-640%
Pantothenic acid13%
Niacin34%
Riboflavin24%
Thiamin20%
Folate10%
Selenium146%
Manganese10%
Copper20%
Zinc12%
Potassium25%
Phosphorus46%
Magnesium20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.