Dinner
Blackened Tilapia with Mango Salsa
Spice up your seafood routine with this Blackened Tilapia with Mango Salsa. The tilapia, seasoned with a bold blend of spices, is seared to create a flavorful crust that contrasts beautifully with the sweet and tangy mango salsa.
This dish brings together the heat of the Caribbean with the freshness of tropical fruit, offering a perfect balance of flavors that will transport your taste buds to a beachside paradise.
Blackened Tilapia with Mango Salsa
Ingredients
For the tilapia:
- 4 tilapia fillets 6 oz each
- 2 tsp paprika
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp cayenne pepper
- Salt and black pepper to taste
- 2 tbsp olive oil
For the mango salsa:
- 1 ripe mango diced
- 1/4 red onion finely diced
- 1 jalapeno seeded and minced
- 1/4 cup fresh cilantro chopped
- Juice of 1 lime
- Salt to taste
Instructions
- Mix all spices for the tilapia in a small bowl.
- Rub the spice mixture evenly over both sides of the tilapia fillets.
- In a bowl, combine all ingredients for the mango salsa. Set aside.
- Heat olive oil in a large skillet over medium-high heat.
- Cook tilapia for 3-4 minutes per side, until blackened and cooked through.
- Serve tilapia immediately, topped with mango salsa.
Notes
Nutritional Information (per serving):
- Calories: 240
- Protein: 28g
- Carbohydrates: 18g
- Fat: 8g
- Fiber: 2g
Cooking Tips:
- Ensure the skillet is hot before adding the fish to achieve a good blackened crust.
- Adjust the amount of cayenne pepper to control the heat level.
Equipment Needed:
- Large skillet
- Mixing bowls
- Sharp knife and cutting board
Possible Substitutions:
- Use any firm white fish like cod or halibut instead of tilapia.
- Replace mango with pineapple or peach for a different fruit salsa.
- For a milder flavor, reduce or omit the cayenne pepper in the spice mix.
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