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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This lively salsa compliments the mild fish.
Diet Type: Low Calorie
Ingredients:
  • 1 jalapeno pepper, seeded and minced
  • 3 cloves garlic, minced
  • 1/2 sweet onion, chopped
  • 2 cups peeled mangos, chopped
  • 1/2 cup orange juice
  • 1 teaspoon dried Thyme
  • 2 teaspoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 4 6oz. Tilapia fillets
  • cooking spray
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 4
      Amount Per Serving 
      Calories 249
      Calories from Fat 37
       % Daily Value*
      Total Fat 4g6%
        Saturated Fat 0g2%
        Mono Fat 3g 
      Cholesterol 44mg15%
      Sodium 286mg12%
      Total Carbs 20g7%
        Dietary Fiber 2g8%
      Protein 33g 
      Iron7%
      Calcium9%
      Vitamin C46%
      Vitamin E6%
      Vitamin A34%
      Vitamin B-1265%
      Vitamin B-640%
      Pantothenic acid13%
      Niacin34%
      Riboflavin24%
      Thiamin20%
      Folate10%
      Selenium146%
      Manganese10%
      Copper20%
      Zinc12%
      Potassium25%
      Phosphorus46%
      Magnesium20%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.