Pan-Fried Tilapia with Fresh Pineapple and Mango Salsa

Image of Suzan Najjar
Rated 5.0 based on 5 customer reviews
Pan-Fried Tilapia with Fresh Pineapple and Mango Salsa
Pan-Fried Tilapia with Fresh Pineapple and Mango Salsa

Directions

Mealthy Tip

Look for avocados and mangoes that are firm with just a little bit of give when you squeeze them. You can pair any type of fish with this light and delicious summer salsa. For added heat, add a little diced jalapeño pepper to the salsa. For a different take, try cilantro instead of basil.

Nutrition Facts

Per Serving: 371 calories; 18g fat; 8.3g carbohydrates; 45g protein; 97mg cholesterol; 172mg sodium.

Full nutrition

Nutrition Facts

Serving Per Container 4

Amount Per Serving
Calories 371 Calories from Fat 166
% Daily Value*
Total Fat 18g 28%
Saturated Fat 4g 18%
Trans Fat 0.0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 11.4g
Cholesterol 97mg 32%
Sodium 172mg 7%
Total Carbohydrate 8.3g 3%
Dietary Fiber 2g 9%
Sugars 5.0g
Protein 45g
Vitamin A 7% Vitamin C 35%
Calcium 3% Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Reviews

5.0out of 5 Stars

(5 Reviews)

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What others are saying

Image of Randall Hauk

Randall Hauk says:

Do yourself a favor and double or triple the salsa part of the recipe because you're going to want more of it. FANTASTIC!

Image of Sam Dalton

Sam Dalton says:

This pineapple mango salsa is my new favorite! I took the tilapia and salsa and made tacos. So good!

Image of Sarah Gray

Sarah Gray says:

I made this with salmon instead of tilapia and also added jalapeño to the salsa for spice. Best decision!

Image of Jenny J

Jenny J says:

Not a fan of tilapia, so I replaced with catfish. The salsa was really good. Light and delicious!

Image of Kaylee Adams

Kaylee Adams says:

Made this with sole fish and used a store-bought mango salsa for convenience. I also used cilantro instead of basil, and it was incredible. I pan fried it in my skillet in mere minutes. Such a great weeknight dinner.