Ingredients Fish & Seafood Fish Healthy Tilapia Recipes Citrus Tilapia with Fruit Salsa Be the first to rate & review! Mild tilapia filets are marinated in an orange-cayenne pepper mixture in this sweet and spicy fish recipe. And because spice is nice--chopped jalapeños are added to the fruit salsa to kick it up the heat just a bit more. Serve over brown rice to round out the meal. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 25 mins Additional Time: 45 mins Total Time: 1 hr 10 mins Servings: 2 Yield: 2 servings Nutrition Profile: Bone-Health Diabetes-Appropriate Nut-Free Dairy-Free Healthy Aging Low-Sodium Low-Fat Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients Fruit Salsa 1 medium orange, peeled, sectioned and cut into bite-size pieces ½ cup diced mango 3 tablespoons orange juice 1 tablespoon chopped red sweet pepper 1 teaspoon snipped fresh cilantro 1/2 to 1 fresh jalapeño chile pepper, stemmed, seeded and finely chopped (see Tip) Citrus Tilapia 8 ounces fresh or frozen tilapia fillets ½ cup orange juice 1 teaspoon olive oil ⅛ teaspoon cayenne pepper ⅛ teaspoon salt ⅛ teaspoon ground black pepper 1 bunch Fresh cilantro leaves Directions Prepare Fruit Salsa: In a small bowl, combine orange pieces, mango, 3 tablespoons orange juice, sweet pepper, cilantro and chile pepper. Cover and chill until ready to serve. Prepare Citrus Tilapia: Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. In a medium nonmetal bowl, stir together the 1/2 cup orange juice, the oil and cayenne pepper. Place fish in the bowl; turn to coat well. Marinate fish in the refrigerator for 30 minutes. Drain fish, discarding marinade. Preheat oven to 350 degrees F. Place fish in a small baking dish. Sprinkle with salt and black pepper. Bake about 15 minutes or until fish flakes easily when tested with a fork. Serve fish with salsa. If desired, garnish with additional fresh cilantro. Tips Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 178 Calories 2g Fat 17g Carbs 24g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 serving Calories 178 % Daily Value * Total Carbohydrate 17g 6% Dietary Fiber 3g 9% Total Sugars 14g Protein 24g 48% Total Fat 2g 3% Saturated Fat 1g 4% Cholesterol 57mg 19% Vitamin A 883IU 18% Vitamin C 72mg 80% Folate 75mcg 19% Sodium 205mg 9% Calcium 46mg 4% Iron 1mg 5% Magnesium 45mg 11% Potassium 600mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved