Citrus Tilapia with Fruit Salsa

Citrus Tilapia with Fruit Salsa

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From: Diabetic Living Magazine

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.

Ingredients 2 servings

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  • 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
  • ½ 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
  • Fresh cilantro leaves (optional)

Preparation

  • Prep

  • Ready In

  1. 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.
  2. Prepare Citrus Tilapia: Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.
  3. In a medium nonmetal bowl, stir together the ½ 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.
  4. Preheat oven to 350°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.
  • 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.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 178 calories; 2 g fat(1 g sat); 3 g fiber; 17 g carbohydrates; 24 g protein; 75 mcg folate; 57 mg cholesterol; 14 g sugars; 882 IU vitamin A; 72 mg vitamin C; 46 mg calcium; 1 mg iron; 205 mg sodium; 600 mg potassium
  • Nutrition Bonus: Vitamin C (120% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, 1 fruit

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