Caribbean Fish With Mango Salsa

May 13, 2023May 13, 20230 1
Caribbean Fish With Mango Salsa - A Delicious and Healthy Meal for Any Occasion
in Seafood

Prep

20 min

Cook

10 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

Fish Spice :
1 tablespoon paprika
2 teaspoons curry powder
2 teaspoons ground cumin
1 1/2 teaspoons ground allspice
1 teaspoon ground ginger
1 teaspoon ground coriander
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground fennel seed ( optional )
1/8 teaspoon cayenne pepper ( optional )
Mango Salsa :
1 mango - peeled , seeded and diced
1 cup chopped fresh pineapple
1/2 red bell pepper , chopped
1/2 cup black beans , rinsed and drained ( optional )
1/2 red onion , finely chopped
3 tablespoons chopped fresh cilantro
3 tablespoons fresh lime juice
1 egg
1/3 cup milk
1 cup panko bread crumbs
1 tablespoon dried unsweetened coconut , or to taste ( optional )
1 tablespoon olive oil , or as needed
5 fillets tilapia

Nutrision Information

Servings Per Recipe
5
Calories
345
Sugar
15g
Fat
12g
This Caribbean-inspired dish is a delicious and healthy meal for any occasion. The spicy tilapia fillets are perfectly complemented by the sweet and tangy mango salsa, which is made with fresh ingredients, including mango, pineapple, and cilantro. This recipe is versatile and can be served with rice or quinoa, or as a taco filling. It's perfect for a quick weeknight dinner or as the centerpiece of a festive meal among friends and family.

Instructions

1.In a small bowl, mix together all the spices to make the fish spice.
2.Season the tilapia fillets with the fish spice mixture, making sure to coat both sides evenly.
3.In a large bowl, mix together all the ingredients for the mango salsa.
4.In a shallow dish, whisk together the egg and milk.
5.In another shallow dish, spread out the panko bread crumbs.
6.Dip each tilapia fillet first into the egg mixture, then into the bread crumbs, making sure to coat evenly on both sides.
7.In a large skillet over medium heat, heat the olive oil.
8.Fry the tilapia fillets, flipping once, until golden brown and crispy, about 4-5 minutes per side.
9.Serve the tilapia hot with the mango salsa on top.

PROS

This dish is bursting with flavor, thanks to the combination of the spicy fish and sweet mango salsa.

Tilapia is an affordable and sustainable seafood option.

This recipe is gluten-free, dairy-free, and can be made vegan by substituting a plant-based protein for the tilapia.

CONS

Tilapia is a low-fat fish, which means it can be dry if overcooked.

The spice mixture may be too spicy for some people’s taste.

HEALTH & BENEFITS

Tilapia is a good source of protein, omega-3 fatty acids, and essential vitamins and minerals.
The mango salsa is high in antioxidants, which support a healthy immune system and reduce inflammation.
The spices in this dish, including ginger and cumin, have been linked to improved digestion and lower cholesterol levels.

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