Ingredients with Measurements:
- 4 tilapia fillets (6 oz each)
- 1 tbsp olive oil
- Salt and pepper to taste
- 2 ripe mangoes, peeled and diced
- 1/2 red onion, diced
- 1 red bell pepper, diced
- 1 jalapeño pepper, seeded and minced
- 1/4 cup chopped fresh cilantro
- Juice of 1 lime
- Salt and pepper to taste
Special equipment needed:
- Grill or grill pan
- Mixing bowl
Step-by-step instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Brush the tilapia fillets with olive oil and season with salt and pepper.
3. Grill the tilapia fillets for 3-4 minutes per side, or until cooked through.
4. In a mixing bowl, combine the diced mangoes, red onion, red bell pepper, jalapeño pepper, cilantro, lime juice, salt, and pepper.
5. Serve the grilled tilapia fillets with the mango salsa on top.
- Time:
Preparation time: 15 minutes
- Cooking time: 8-10 minutes
Temperature:
- Grill or grill pan: medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories per serving: 270
- Fat: 7g
- Carbohydrates: 23g
- Protein: 30g
Substitutions for ingredients:
- Tilapia fillets can be substituted with any white fish such as cod or halibut.
- Red onion can be substituted with shallots or green onions.
- Red bell pepper can be substituted with yellow or orange bell pepper.
- Jalapeño pepper can be substituted with serrano pepper or red pepper flakes.
- Cilantro can be substituted with parsley or basil.
Variations:
- Add diced avocado to the mango salsa for a creamy texture.
- Use pineapple instead of mango for a tropical twist.
- Add a pinch of cumin or chili powder to the tilapia fillets for extra flavor.
Tips and tricks:
- Make sure the grill or grill pan is preheated before adding the tilapia fillets to prevent sticking.
- Don't overcook the tilapia fillets as they can become dry and tough.
- Use a sharp knife to dice the mangoes and vegetables for the salsa.
Storage instructions:
- Store leftover grilled tilapia and mango salsa in separate airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the grilled tilapia fillets in the microwave or oven until heated through.
- Serve the mango salsa cold or at room temperature.
Presentation ideas:
- Serve the grilled tilapia fillets on a bed of rice or quinoa.
- Garnish with extra cilantro or lime wedges.
Pairings:
- Serve with a side of roasted vegetables or a green salad.
Suggested side dishes:
- Roasted asparagus
- Grilled zucchini
- Mixed greens salad with citrus dressing
Troubleshooting advice:
- If the tilapia fillets stick to the grill or grill pan, use a spatula to gently release them.
Food safety advice:
- Make sure the tilapia fillets are cooked to an internal temperature of 145°F to prevent foodborne illness.
Food history:
- Tilapia is a freshwater fish that is native to Africa but is now farmed all over the world.
Flavor profiles:
- The grilled tilapia has a mild and delicate flavor, while the mango salsa is sweet, tangy, and slightly spicy.
Serving suggestions:
- Serve with a cold beer or a glass of white wine such as Sauvignon Blanc or Pinot Grigio.
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