Breaded Tilapia with Mango Salsa
Contributed by: News Canada
Menu Ideas: Tilapia who?
(NC) - Tilapia has premium billing in select restaurants - and now this mild and flaky white fish has arrived in supermarkets too.
Last year, seafood sales in the U.S.A. show that freshwater tilapia is among the top 10 - with its popularity owing to more than just a superior taste.
"Tilapia is one of the lightest, moistest, and flakiest white fish in the world," says Laura Troyani at BlueWater Seafoods, a seafood industry leader. "Tilapia is so tasty, and it is a low calorie, lean protein source.
If you're looking to increase your weekly consumption of fish, do take a look in the freezer section of the supermarket for two, very quick ways to serve these new, flaky white fillets.
"Our tilapia is farmed, inspected, and hand-picked in carefully controlled habitats to ensure it is top quality, free of antibiotics, and safe from environmental factors. Then we coat it in a crunchy breading, or prepare it with a robust roasted garlic sauce. All of this is prepared with zero trans fat before it is quick-frozen to retain freshness."
Canada's Food Guide recommends at least two, 75-gram servings of fish each week with a footnote that a single 150-gram serving of fish or seafood provides adults with 50 to 60 percent of their daily protein needs.
Preparation time: 25 minutes - Total time: 30 minutes
- 5 BlueWater Breaded Tilapia Fillets
- 1 mango - peeled and diced
- 1/2 cup red onion - diced
- 2 TBSP jalapeno - seed and minced
- 1/2 cup cucumber - peeled, seeded and diced
- 1/2 cup red pepper - seeded and diced
- 1/2 cup tomatoes - seeded and diced
- 1 TBSP fresh cilantro - chopped fine
- 3 TBSP lime juice
- 2 tsp apple cider vinegar
- 1/2 tsp sugar
- 1 tsp olive oil
- Salt and pepper to taste
Bake fillets according to the package. Combine the remaining ingredients in a bowl and set aside in the refrigerator. Top baked fillets with salsa and serve immediately.
Serving Size: Makes 5 Servings