Pan Seared Tilapia with Mango Red Pepper Salsa Recipe With Nutrition Data and Calorie Count

A healthy meal with lots of protein.

Yields:

1 servings

Prep Time:

60 mins

Cook Time:

10 mins

Meal Type:

Main Dish

Rating:

Ingredients

Directions

Chop garlic and marinate tilapia in lemon juice (from 1/2 lemon), salt, pepper, and garlic for 1 hour or longer.
Dice mango, tomato, red pepper, red onion, and baby corn into small cubes.
Add the juice from the other half of the lemon, and salt and pepper to taste. You can also add fresh herbs like cilantro and parsley.
Heat a pan to medium heat and spray with cooking spray.
Add the marinated tilapia fillet, flipping regularly to prevent charring on either side.
When the tilapia is cooked through fully, place on plate and add the mango red pepper salsa on top, pouring the extra juice freely over the plate.
Note: great on a bed of lettuce or with a side of couscous or whole grain rice.

Nutrition Facts

Serving Size 1 serving

Calories

Amount Per Serving 287

% Daily Value*

Nutrition summary:

There are 287 calories in 1 serving of Pan Seared Tilapia with Mango Red Pepper Salsa.

How long would it take to burn off 287 KCal?
Basketball	29 minutes
Cycling (10 MPH)	39 minutes
Jogging	23 minutes
Running	19 minutes
Swimming (crawl, moderate pace)	28 minutes
Walking	33 minutes
Weight Training	33 minutes
Values estimated based on person weighing 160 lbs.