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.

Source: Diabetic Living Magazine


Recipe Summary

25 mins
1 hr 10 mins


Fruit Salsa
Citrus Tilapia


Instructions Checklist
  • 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.


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 Facts

1 serving
178 calories; protein 24g; carbohydrates 17g; dietary fiber 2.5g; sugars 14.1g; fat 2.3g; saturated fat 0.7g; cholesterol 56.7mg; vitamin a iu 882.5IU; vitamin c 71.7mg; folate 74.9mcg; calcium 46.3mg; iron 0.9mg; magnesium 45.4mg; potassium 600.2mg; sodium 205.4mg.

3 lean protein, 1 fruit