Tilapia Topped with Warm Mango Salsa

by tgiffitness on February 13, 2013

Post image for Tilapia Topped with Warm Mango Salsa

30 Days of Vegetables – Day 22

This recipe has a lot of room for interpretation. So feel free to put your own spin on it, and flavour it to your liking. If you are looking for something a little sweeter, or if you just really like mango, go ahead and add more mango. The more, the merrier! If you want to intensify the dish, while retaining the same balance of flavours, add another 1/4 tsp of salt. If more spice is what you are looking for, a tablespoon of a sweet and spicy thai sauce, or a tsp of a thai chilli sauce, would work perfectly!

How to Cut (seed) a Bell Pepper

  • Place the pepper on its side and remove the top and bottom sections. Cut the red portion of the pepper from around the stem, and be sure to use the bottom of the pepper.
  • Place your knife inside the pepper and cut each of the membranes that attach the seeds.
  • Tip the pepper upside down and the seeds should fall right out.

How to Easily Dice a Tomato

Dicing a tomato can be messy because of its water content. Here is an easy way to dice a tomato to avoid the mess.

  • Cut around the stem on an angle towards the center to remove the stem.
  • Slice the tomato 3/4 of the way down about 7 times, 3/4 cms apart.
  • Rotate the tomato 90 degrees and make approximately 7 slices in the opposite direction.
  • Hold the tomato together while you turn it on its side.
  • Cut the tomato all the way through approximately 6 times, 3/4cm apart.
  • The majority of the tomato should now be diced, but the bottom section will still be in one piece. Quickly dice the bottom and voila! A perfectly diced tomato!

Tilapia Topped with Warm Mango Salsa

Click here to print the recipe


  • 3 to 4 tilapia fillets
  • 1 tbs grape seed oil
  • 1.5 cups frozen or fresh mango
  • 1/2 red onion – diced
  • 1 red pepper – diced
  • 3 cloves minced garlic
  • 1 jalapano pepper – diced*
  • 1 large fresh tomato – diced
  • 1/4 cup fresh cilantro – minced
  • 1/4 cup fresh parsley – minced
  • 1/2 tsp paprika
  • 1/4 tsp salt
  • 1/8 tsp black pepper

*Note: If you want your salsa to be spicy, do not remove the seeds from the jalapeno before dicing.


  • Preheat a large frying pan on medium heat.
  • Add the grape seed oil, onions, garlic, red pepper and jalapeno pepper to the pan and sauté until they start to soften.
  • Add the mango, tomato, cilantro, parsley and the rest of the spices to the pan. Cook for approximately 5 minutes.
  • Clear a space in the pan, and place one tilapia fillet directly on the bottom of the pan. Cover the fish with the mango and vegetables, while creating a second space in the pan. Continue to add the tilapia this way until all of your fillets are in the pan.
  • Cover and cook for approximately 8 min, or until the fish is cooked all the way through.
  • Remove from heat and enjoy!
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