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Island Mango Tilapia Recipe
#102875
A great
recipe from the big island of Hawaii! Courtesy of Eileen Goltz.
- Combine chile pepper, garlic and
shallots in a food processor, and process until minced.
- Add the mango, vinegar, orange juice,
thyme, salt and olive oil; process until smooth.
- Place the mango mixture and the 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 the grill or broiler.
- Place fish on grill rack or broiler pan
coated with cooking spray.
- Cook 4 minutes on each side or until
fish flakes easily when tested with a fork.
- Serve with mango sauce.
Question? Ask the
Chef or Ask
the Community
.jpg) sugarpea | my
other reviews | e-mail
me
 Ten star dressing.
I've made lots of mango salsas which use more or less the same
ingredients and I think this is probably better than any of them
(including my own). I baked cod with the dressing on it. Can't wait
to use the rest of it tomorrow night on some black beans and rice.
— Jun 15, 2005, 1 member found this helpful
.jpg) ladypit | my
other reviews | e-mail
me
This was excellent! I
had a little less then 2 cups of mango, and I used Italian seasoning
as I was out of just thyme. I served it over pearl barley which was
a lovely contrast. A nice tangy dressing complimented the fish.
Thanks! — Jan 18, 2005
Helpful Reviews
.jpg) Rita L | my
other reviews | e-mail
me
OK this is a recipe
that I didn't read the directions! I just put all the marinade into
the vita mix and pureed. Placed in fridge to chill while I pan fried
the lightly seasoned fish stove top. And served on a pool of the
"dressing." Yes, I said dressing! This was Fabulous! My DH had and
still doesn't know there was 2 mangos in this dressing. This fish
would be great served on a bed of wilted spinach or fresh baby
greens. But this recipe does make a lot of marinade for the amount
of fish. So save some on the side for your salads. Sharon This will
most definitely be made aging the way the directions state. Thanks
Sharon! — Nov 8, 2004, 2 members found this
helpful
Recipe posted: Oct 28, 2004 |
Nutrition
Facts
Calculated for 1
serving (331g)
Recipe makes 4 servings |
| |
Calories 247
Calories from Fat
33 (13%) |
| Amount Per
Serving |
%RDA |
| Total Fat 3.7g |
5% |
|
Saturated Fat 0.6g |
3% |
|
Polyunsat. Fat 0.7g |
|
|
Monounsat. Fat 1.9g |
|
| Cholesterol
113mg |
37% |
| Sodium 285mg |
11% |
| Potassium 822mg |
23% |
| Total Carbohydrate
18.5g |
6% |
|
Dietary Fiber 1.7g |
6% |
| Protein 34.0g |
67% |
| Vitamin A 922mcg |
18% |
| Vitamin B6 0.4mg |
20% |
| Vitamin B12 3.4mcg |
56% |
| Vitamin C 36mg |
60% |
| Vitamin E 1mcg |
4% |
| Calcium 157mg |
15% |
| Magnesium 65mg |
16% |
| Iron 2mg |
13% |
| detailed
view... | how is
this calculated?
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