Blue Corn Chip Crusted Tilapia with Mango Salsa
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 177.7
- Total Fat: 4.0 g
- Cholesterol: 55.0 mg
- Sodium: 83.7 mg
- Total Carbs: 13.6 g
- Dietary Fiber: 1.6 g
- Protein: 22.3 g
View full nutritional breakdown of Blue Corn Chip Crusted Tilapia with Mango Salsa calories by ingredient
Introduction
A fresh, summery way to cook fish and enjoy year 'round! A fresh, summery way to cook fish and enjoy year 'round!Number of Servings: 6
Ingredients
-
SALSA:
Ripe mango - chopped
Whole medium tomato - chopped
1/2 Red onion - chopped
2-3 tbsp fresh, cilentro - chopped
1 jalepeno, deseeded and cut into very small pieces
1/2 fresh squeezed lime
dash of salt and pepper to taste
FISH:
6 - 4oz tilapia filets
1 tbsp olive oil
1.5 oz of blue corn chips crushed into small pieces
garlic salt to taste
Directions
Recipe makes approximately 6 servings
It is best to combine ingredients for salsa at least a few hours before serving meal. I prefer to make the salsa the night before so the flavors mix well and half the work is done.
Combine all ingredients for mango salsa and stir well. Chill in fridge for a few hours minimum, stirring on occasion.
Spray or brush fish filets with olive oil and sprinkle with garlic salt to taste. Coat with crushed blue corn chips. (Fish will not be completely "breaded" with the chips, but will be enough for good flavor!)
Pan sear in a non-stick pan for about 15-20 minutes or until the fish is completely cooked. Remove from pan and top with 2-3 spoonfulls of the mango salsa.
Serve with favorite veggie and grain! ENJOY!
Number of Servings: 6
Recipe submitted by SparkPeople user GREENTREES76.
It is best to combine ingredients for salsa at least a few hours before serving meal. I prefer to make the salsa the night before so the flavors mix well and half the work is done.
Combine all ingredients for mango salsa and stir well. Chill in fridge for a few hours minimum, stirring on occasion.
Spray or brush fish filets with olive oil and sprinkle with garlic salt to taste. Coat with crushed blue corn chips. (Fish will not be completely "breaded" with the chips, but will be enough for good flavor!)
Pan sear in a non-stick pan for about 15-20 minutes or until the fish is completely cooked. Remove from pan and top with 2-3 spoonfulls of the mango salsa.
Serve with favorite veggie and grain! ENJOY!
Number of Servings: 6
Recipe submitted by SparkPeople user GREENTREES76.