October 2005

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Island Mango Tilapia Recipe #102875

A great recipe from the big island of Hawaii! Courtesy of Eileen Goltz.
1 jalapeno chile, chopped,to taste (use what you like)
3 teaspoons minced garlic
2 large shallots, peeled
2 cups chopped peeled mangoes
1/3 cup cider vinegar or balsamic vinegar
1/4 cup fresh orange juice
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
2 teaspoons olive oil
1/4 teaspoon salt
4 (6 ounce) tilapia fillets
vegetable cooking spray

4 servings Change size or US/metric

23 minutes 15 mins prep

  1. Combine chile pepper, garlic and shallots in a food processor, and process until minced.
  2. Add the mango, vinegar, orange juice, thyme, salt and olive oil; process until smooth.
  3. Place the mango mixture and the fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes.
  4. Remove fish from bag, reserving marinade.
  5. Pour reserved marinade into a small saucepan, and bring to a boil.
  6. Reduce heat, and simmer 5 minutes.
  7. Remove from heat.
  8. Prepare the grill or broiler.
  9. Place fish on grill rack or broiler pan coated with cooking spray.
  10. Cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  11. Serve with mango sauce.

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Recent Reviews

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

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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

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Helpful Reviews

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

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Recipe posted: Oct 28, 2004


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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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