Spice Rubbed Tilapia Wiht Tomatillo Black Beans Mango Salad Food

GRILLED TILAPIA WITH MANGO SALSA

Grilled Tilapia with Mango Salsa image

Don't let the list of ingredients fool you: this is super-easy, and gets rave reviews whenever I serve it. The salsa can be made the day ahead to save time. Strawberries can be substituted for the mango if you prefer--both are excellent! Combine leftover salsa with some drained black beans the next day for lunch.

Provided by Naomi Witzke

Categories Seafood Fish Tilapia

Time 1h55m

Yield 2

Number Of Ingredients 16

Ingredients

⅓ cup extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon minced fresh parsley
1 clove garlic, minced
1 teaspoon dried basil
1 teaspoon ground black pepper
½ teaspoon salt
2 (6 ounce) tilapia fillets
1 large ripe mango, peeled, pitted and diced
½ red bell pepper, diced
2 tablespoons minced red onion
1 tablespoon chopped fresh cilantro
1 jalapeno pepper, seeded and minced
2 tablespoons lime juice
1 tablespoon lemon juice
salt and pepper to taste

Steps:

Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
Preheat an outdoor grill for medium-high heat, and lightly oil grate.
Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.

Nutrition Facts : Calories 634 calories, Carbohydrate 33.4 g, Cholesterol 62.2 mg, Fat 40.2 g, Fiber 4.4 g, Protein 36.3 g, SaturatedFat 5.8 g, Sodium 696.7 mg, Sugar 25.2 g

SPICED TILAPIA WITH MANGO BLACK BEAN SALSA

Spiced Tilapia With Mango Black Bean Salsa image

From Fine Cooking's "Cooking Fresh." This salsa is wonderful and versatile. Even though this recipe is for 2 servings, I suggest you make the whole batch of salsa (Recipe #230800) and store it for other dishes. It is obviously easier to make in larger batches. Try this spice rub on chicken or grilled chops as well!

Provided by yogiclarebear

Categories Tilapia

Time 25m

Yield 2 serving(s)

Number Of Ingredients 13

Ingredients

10 ounces tilapia fillets (2 fillets @ 5oz each)
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon salt
3 dashes black pepper
1/3 cup canned black beans, rinsed and drained (I like Westbrae Organic)
1/3 medium ripe mango, peeled and chopped
1/3 medium tomatillo, paper covering discarded and diced
1/4 medium red onion, chopped
1/8 cup lime juice
1/8 cup fresh cilantro, chopped
1/8 teaspoon black pepper

Steps:

For salsa: Combine all in a bowl and mix. Store in refrigerator, covered, until used.
For fish: Mix all spices and rub both sides of the fillets equally with the mixture.
Spray a non-stick skillet with cooking spray, generously. Heat over medium-high heat until hot.
Cook the tilapia fillets in the skillet until lightly browned and the flesh is opaque and flakes, about 2 minutes per side.
Serve topped with cold OR warmed salsa!

CHILI RUBBED TILAPIA WITH MANGO SALSA

Chili Rubbed Tilapia With Mango Salsa image

Clipped from the local paper, this was adapted from "Fine Cooking Fresh" by the editors of Fine Cooking magazine. Leftovers, if any, can be used for fish tacos. This healthy but tasty entree is an excellent source of fiber with 12 grams per serving.

Provided by Epi Curious

Categories Low Cholesterol

Time 30m

Yield 4 , 4 serving(s)

Number Of Ingredients 14

Ingredients

15 ounces black beans, drained and rinsed
3 roma tomatoes, washed, diced
1 mango, ripe, seed removed, peeled and diced
1/2 cup red onion, diced
1 avocado, halved, pitted and diced
3 tablespoons lime juice (fresh)
1/4 cup canola oil, divided
1/2 cup cilantro, chopped (fresh)
fresh ground black pepper
2 teaspoons dried ancho chile powder (or favorite chili powder)
1 teaspoon ground cumin
1 teaspoon dried oregano (preferably Mexican)
sea salt
16 ounces tilapia fillets (4 skinless fillets)

Steps:

Preheat oven to 200 degrees. Place a heat-proof platter on the middle rack of the oven.
In a medium bowl, combine the beans, tomatoes, red onion, avocado, lime juice, 2 tablespoons canola oil, cilantro and black pepper; toss gently. Let the salsa sit at room temperature while you cook the fish.
In a small bowl, mix 1/4 teaspoon black pepper with the chili powder, cumin, oregano and about 1/2 teaspoon sea salt (or to taste). Rub both sides of the tilapia fillets with the mixture.
In a large nonstick skillet, heat the remaining 2 tablespoons canola oil over medium-high heat until hot. Working in batches, cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side. Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets. Transfer the fillets to the platter and spoon half of the salsa on top. Serve with the remaining salsa on the side.
For fish tacos: Place the fish in warmed, soft flour tortillas. Top with finely shredded cabbage or lettuce and leftover salsa. A basic tartar sauce blends well with this fish, or you can mix chili powder with reduced-fat mayonnaise. Place a dollop on the fish.

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