Grilled Tilapia with mango salsa

Grilled Tilapia with mango salsa recipe videos

Grilled Tilapia with Mango Salsa is a vibrant, tropical-inspired dish featuring a mild, flaky white fish fillet seasoned and grilled, then topped with a fresh, chunky salsa made from ripe mango, red onion, cilantro, jalapeño, and lime juice. It's a popular preparation in coastal and Latin American cuisines, particularly in the Caribbean and Mexico, where fresh seafood and tropical fruits are abundant.

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🍽️ Nutrition at a glance

This dish is a high-protein, low-carbohydrate meal that is relatively low in fat, especially if the fish is grilled without excessive oil. It provides a good source of lean protein, omega-3 fatty acids, vitamin C from the salsa, and various minerals; a typical serving (one fillet with salsa) generally falls in the 250-350 calorie range.

Nutrition breakdown

Calories	280 kcal
Protein	34 g
Carbs	12 g
Fat	10 g
Fiber	3 g
Sugar	7 g
Sodium	320 mg
Potassium	550 mg
Phosphorus	280 mg
Selenium	60 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin C	20 mg
Vitamin A	150 mcg RAE
Magnesium	45 mg

Per 1 fillet with salsa (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

The combination is a classic example of 'agrodolce' (sweet and sour) flavor pairing, where the natural sweetness of the mango balances the smoky, savory fish and the zesty, spicy salsa. Nutritionally, it's a smart pairing as the vitamin C in the mango salsa can enhance the absorption of iron from the fish.