Ingredients with Measurements:
- 4 tilapia steaks (6 oz each)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil
- 1 mango, peeled and diced
- 1 avocado, peeled and diced
- 1/2 red onion, diced
- 1 jalapeno pepper, seeded and diced
- 1 lime, juiced
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Baking dish
- Mixing bowl
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a small bowl, mix together the garlic powder, paprika, cumin, salt, and black pepper.
3. Rub the spice mixture all over the tilapia steaks.
4. Place the tilapia steaks in a baking dish and drizzle with olive oil.
5. Bake for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork.
6. While the tilapia is baking, make the mango-avocado salsa. In a mixing bowl, combine the diced mango, avocado, red onion, jalapeno pepper, lime juice, and cilantro.
7. Mix well and set aside.
8. Once the tilapia is done, remove it from the oven and let it cool for a few minutes.
9. Serve the tilapia steaks with the mango-avocado salsa on top.
Time:
Preparation time: 15 minutes
Cooking time: 20-25 minutes
Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories per serving: 290
Fat per serving: 14g
Saturated fat per serving: 2g
Cholesterol per serving: 60mg
Sodium per serving: 650mg
Carbohydrates per serving: 18g
Fiber per serving: 5g
Sugar per serving: 11g
Protein per serving: 25g
Substitutions for ingredients:
- Tilapia can be substituted with any white fish, such as cod or halibut.
- Red onion can be substituted with white onion or shallots.
- Jalapeno pepper can be substituted with any hot pepper, such as serrano or habanero.
Variations:
- Add diced tomatoes to the mango-avocado salsa for a more traditional salsa flavor.
- Use the mango-avocado salsa as a topping for grilled chicken or shrimp.
Tips and tricks:
- Make sure to pat the tilapia steaks dry before rubbing them with the spice mixture to ensure the spices stick.
- Don't overcook the tilapia, as it can become dry and tough.
- For a spicier salsa, leave the seeds in the jalapeno pepper.
Storage instructions:
Leftover tilapia and salsa can be stored in separate airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the tilapia, place it in a baking dish and cover with foil. Bake in a 350°F oven for 10-15 minutes, or until heated through. To reheat the salsa, simply let it come to room temperature or microwave it for a few seconds.
Presentation ideas:
Serve the baked tilapia steaks on a bed of rice or quinoa and top with the mango-avocado salsa. Garnish with fresh cilantro leaves.
Garnishes:
Fresh cilantro leaves
Pairings:
- Serve with a side of roasted vegetables, such as broccoli or asparagus.
- Pair with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Roasted vegetables
- Rice or quinoa
- Steamed green beans
Troubleshooting advice:
- If the tilapia is dry, try adding a little more olive oil before baking.
- If the mango-avocado salsa is too spicy, add more diced mango or avocado to balance out the heat.
Food safety advice:
- Make sure to wash your hands and any surfaces that come into contact with raw fish to prevent cross-contamination.
- Cook the tilapia to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Tilapia is a freshwater fish that is native to Africa but is now farmed all over the world. Mango-avocado salsa is a popular topping for fish and seafood dishes in many Latin American countries.
Flavor profiles:
The tilapia is seasoned with a blend of spices that give it a smoky and slightly spicy flavor. The mango-avocado salsa is sweet, tangy, and slightly spicy, with a creamy texture from the avocado.
Serving suggestions:
Serve the baked tilapia steaks with mango-avocado salsa as a light and healthy dinner option.
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