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Home : Entrees : Seafood : Breaded Tilapia with Mango Salsa

Makes 5 Servings
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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.

Breaded Tilapia with Mango Salsa
"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

Ingredients:

  • 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

Directions:

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


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