Light and refreshing yet explosively flavorful, this Cajun Broiled Tilapia with Mango Salsa is the perfect meatless meal.
Cajun Baked Tilapia with Cucumber Mango Salsa
Light and refreshing yet explosively flavorful, this Cajun Broiled Tilapia with Mango Salsa is the perfect meatless meal.
Ingredients
- 4 fresh tilapia fillets (about 5 ounces each)
- 1 - 2 tablespoons olive oil
- 3 tablespoons sliced green onions
Cajun Seasoning Mix
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon sweet paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dry mustard
- 1/4 teaspoon cayenne
Mango Salsa
- 1 ripe mango, peeled, seed removed, and diced
- 1 small cucumber, diced
- 1/4 cup finely diced red onion
- 1 jalapeno, seeded, finely diced
- 2 tablespoons chopped cilantro
- 2 tablespoons lime juice
- 1 tablespoon lemon juice
- salt & pepper
Instructions
To make the cucumber mango salsa, mix all salsa ingredients in a bowl, cover, and set aside while preparing the fish.
Heat oven to 450°F.
Combine the Cajun seasoning mix ingredients in a small bowl.
Brush both sides of the fish fillets with the olive oil, then sprinkle all surfaces of the fish evenly with the seasoning mix (about 2 teaspoons per fillet).
Place fillets on a parchment paper-lined baking sheet. Bake for 6 minutes, then turn them over and bake for another 4 minutes. Sprinkle sliced green onions as soon as they're out of the oven. Serve with Cucumber Mango Salsa.
Notes
If the fish is not sufficiently browned after 10 minutes of baking, you can set it under the broiler for an additional minute or two. Alternatively, you can use a kitchen torch to brown the fish.
Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 354Total Fat 12gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 97mgSodium 704mgCarbohydrates 18gFiber 3gSugar 13gProtein 46g