This Grilled Tilapia with Mango Salsa is a bright and flavorful dish that is perfect for a light, healthy dinner. The herb-marinated tilapia fillets are grilled to perfection and topped with a refreshing mango salsa that adds a sweet and spicy kick. This is a perfect summer meal, full of vibrant flavors, and can easily be prepared in just an hour. Serve it with rice or a salad for a well-rounded meal.

Full Recipe: 

Ingredients

• For the Tilapia Marinade:

  • 2 tablespoons olive oil

  • 2 tablespoons lemon juice

  • 2 tablespoons chopped parsley

  • 2 garlic cloves, minced

  • 1 teaspoon dried basil

  • Salt and black pepper to taste

• For the Mango Salsa:

  • 1 ripe mango, diced

  • 1/2 red bell pepper, finely chopped

  • 1 small jalapeño pepper, seeded and minced

  • 1/4 red onion, finely chopped

  • 1/4 cup fresh cilantro, chopped

  • 2 tablespoons lime juice

  • 1 tablespoon lemon juice

  • Salt and pepper to taste

• For the Fish:

  • 4 tilapia fillets

Directions

1. Marinate the Tilapia: In a bowl, whisk together olive oil, lemon juice, parsley, garlic, basil, salt, and black pepper. Pour the marinade into a resealable plastic bag, add the tilapia fillets, and coat with the marinade. Seal the bag, remove excess air, and refrigerate for 1 hour.

2. Prepare the Mango Salsa: In a separate bowl, combine mango, bell pepper, jalapeño, red onion, and cilantro. Add lime juice, lemon juice, salt, and pepper to taste. Toss to combine and refrigerate until ready to serve.

3. Grill the Tilapia: Preheat the grill to medium-high heat and lightly oil the grate. Remove the tilapia from the marinade, shaking off excess marinade. Discard the remaining marinade. Grill the tilapia for 3 to 4 minutes per side, or until the fish flakes easily with a fork.

4. Serve: Top the grilled tilapia fillets with the prepared mango salsa and serve immediately.

Nutrients

• Calories: 250 kcal per serving

• Carbohydrates: 22g

• Protein: 23g

• Fat: 9g

• Saturated Fat: 1g

• Cholesterol: 65mg

• Sodium: 320mg

• Fiber: 4g

• Sugar: 15g

Health Benefits of Grilled Tilapia

Tilapia is often celebrated for its nutritional profile, making it a popular choice among health-conscious individuals. It’s a lean protein source, providing around 23 grams of protein per serving while being low in fat. For those looking to maintain a healthy weight or build muscle, tilapia is an excellent option, as it offers a good amount of protein without excessive calories or fat.

Additionally, tilapia is rich in essential vitamins and minerals such as vitamin B12, niacin, and selenium. Vitamin B12 plays a crucial role in the production of red blood cells and maintaining nerve function, while selenium acts as an antioxidant, helping to protect the body from oxidative stress. The heart-healthy omega-3 fatty acids found in tilapia are another reason to include this fish in your diet.

Mango Salsa: A Burst of Flavor and Nutrition

The mango salsa is the star of this dish, offering not only vibrant flavors but also plenty of health benefits. Mangoes are packed with vitamin C, an essential nutrient that supports the immune system, helps the body absorb iron, and promotes healthy skin. The fruit is also high in fiber, which supports digestion and helps keep you full for longer periods.

In addition to mango, this salsa incorporates bell peppers and jalapeños, both of which are low in calories and rich in antioxidants. Bell peppers, especially red ones, are high in vitamin A, which supports healthy vision, skin, and immune function. Jalapeños provide a spicy kick, but they also contain capsaicin, which has been shown to boost metabolism and promote fat burning.

The cilantro in the salsa adds a fresh, herbal note that brightens the dish, while the lime juice provides the perfect tangy balance to the sweetness of the mango. This combination of ingredients not only tastes delicious but also adds a variety of nutrients to the meal.

How to Make Grilled Tilapia with Mango Salsa

The preparation of grilled tilapia with mango salsa is straightforward and doesn’t require extensive cooking skills. The fish is marinated for just an hour, which is enough time for the flavors to meld without overpowering the natural taste of the tilapia. While the fish marinates, the salsa can be prepared, giving you more time to focus on other tasks or enjoy a drink while waiting for dinner.

The grilling process itself is quick, taking only about 3 to 4 minutes per side. The tilapia fillets should be cooked until they are no longer translucent in the center and flake easily with a fork. Once the fish is grilled, it’s topped with the vibrant mango salsa, which is the perfect finishing touch.

The combination of the crispy, smoky fish and the cool, sweet salsa makes this dish a delightful treat, especially during the warmer months. It’s a perfect dish to serve for family gatherings, dinner parties, or just as a healthy weeknight meal.

Serving Suggestions

Grilled tilapia with mango salsa is incredibly versatile, and you can serve it with a variety of sides to make a well-rounded meal. Consider pairing it with:

• Rice: A simple jasmine or basmati rice works wonderfully with the grilled tilapia, helping to balance the flavors.

• Salad: A light green salad with a lemon vinaigrette would complement the freshness of the mango salsa. Add some avocado or cucumber for an extra layer of flavor.

• Grilled Vegetables: Grilled zucchini, peppers, and asparagus would be a perfect addition to your plate, adding more texture and flavor to the meal.

• Tortillas: For a more casual approach, you could serve the tilapia with soft tortillas and make fish tacos, topped with the mango salsa.

This dish is not only delicious but also adaptable, so feel free to get creative with the sides and toppings.

Conclusion

Grilled tilapia with mango salsa is a refreshing, healthy, and flavorful meal that is perfect for any occasion. The combination of grilled tilapia and sweet, spicy mango salsa brings together the best of both worlds. The tilapia provides a lean source of protein, while the mango salsa offers a burst of vibrant flavors and numerous health benefits. Whether you’re looking for a light weeknight dinner or a dish to impress guests at a summer gathering, this recipe is sure to satisfy.

Not only is it simple and quick to prepare, but it’s also customizable based on your flavor preferences. Serve it with your favorite sides, and you’ll have a delicious, balanced meal that everyone will enjoy. Try this dish today and experience the perfect blend of flavors in every bite!