Back to list

Wednesday Low Calorie Dinner: Grilled Tilapia with Mango Salsa Recipe

Name: Wednesday Low Calorie Dinner: Grilled Tilapia with Mango Salsa Recipe
Total time: 30 min
Yield: 180 g
Ingredients: tilapia fillets 12 oz; mango, diced 1 cup; red bell pepper, diced 0.5 cup; red onion, finely chopped 0.25 cup; fresh cilantro, chopped 2 tbsp; lime 1 pieces; olive oil 1 tbsp; kosher salt 0.25 tsp; black pepper 0.25 tsp; chili powder 0.5 tsp

Mild tilapia gets a tropical upgrade with fresh mango salsa. Budget-friendly fish, bright flavors, and a low calorie Wednesday dinner that feels like a mini vacation.

Cook 30 min Difficulty EASY 220 kcal

#low carb #diabetic friendly #mediterranean #DASH

Image coming soon

Ingredients

Main ingredients

tilapia fillets 12 oz
mango, diced 1 cup
red bell pepper, diced 0.5 cup
red onion, finely chopped 0.25 cup
fresh cilantro, chopped 2 tbsp
lime 1 pieces

Seasonings/Sauce

olive oil 1 tbsp
kosher salt 0.25 tsp
black pepper 0.25 tsp
chili powder 0.5 tsp

Nutrition summary

Carbohydrates 14 g 25%

Protein 28 g 51%

Fat 4 g 16%

Serving size 180g

Cooking steps

1

Pat the tilapia fillets dry and brush both sides lightly with olive oil. Season evenly with salt, black pepper, and chili powder.
2

Preheat a grill pan or outdoor grill to medium-high heat (about 400°F). Allow the grill to heat for at least 5 minutes so the tilapia won’t stick.
3

Place the tilapia fillets onto the hot grill. Grill for 3–4 minutes per side, flipping only once for best texture and to maintain moisture.
4

While the fish grills, combine diced mango, red bell pepper, red onion, and fresh cilantro in a bowl. Squeeze the juice from one lime over the salsa and toss well.
5

Once the tilapia is opaque and flakes easily with a fork, remove it gently from the grill. Plate the fillets and spoon fresh mango salsa over the top just before serving.

Personalized Q&A

Q. What ingredient brings the most signature flavor to this dinner recipe?

The combination of fresh mango and cilantro in the salsa is what makes this dish stand out—adding bright, tropical sweetness and fresh herbal notes that complement the mild, flaky tilapia perfectly.

Q. What’s the most important cooking technique for the tilapia?

Heating the grill pan to a steady medium-high temperature and flipping the fillets only once prevents sticking and helps retain the fish's moisture, ensuring a perfectly tender and juicy result.

Q. How can I keep the fish from falling apart when grilling?

Patting the fillets dry, brushing them with oil, and letting the grill get hot before adding the fish are essential. These steps create a nonstick surface and help keep tilapia intact during cooking.

Q. What are the calories and carb-protein ratio per serving?

Each serving is about 220 kcal, with 14g carbohydrates (25% of calories) and 28g protein (51% of calories), making it both light and high in protein for a satisfying yet low-calorie meal.

Wednesday Low Calorie Dinner: Grilled Tilapia with Mango Salsa Recipe

AI 영양사 앤디