Baked Tilapia with Mango-Jalapeno Salsa

Mango-jalapeno tilapia is a light, healthy dish that’s ready in just thirty minutes! Delicately seasoned fish is baked until flaky, then topped with a zesty mango-jalapeno salsa.

Pair it with rice, asparagus, and a side salad for a quick and easy meal that everyone will enjoy. This fresh, colorful meal is sure to spread happiness as bright as the spring sunshine!

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What is Tilapia?

Tilapia is name given to several species of mild-flavored, lean whitefish from the cichlid family. that is one of the most commonly consumed fishes in the United States. You may have heard that it is not found in the wild, but that isn’t true. This fish originated in Africa and the Middle East and can still be found there, but today their numbers are dwindling.

Most tilapia on the market today comes from fish farms. In fact, tilapia is one of the oldest farmed fish in the world, dating back to 1500 BC. In fact, tilapia is sometimes called St. Peter’s Fish, based upon theories from Bibical scholars who believe tilapia was the type of fish distributed to the crowds during the famed Feeding of the 5,000.

Does the Jalapeno Make This Dish Spicy?

According to the Scoville scale of chili pepper heat, jalapeno peppers fall into the mildly hot category. The Scoville rating range for both jalapenos and chipotles is 2,500 – 8,000. The scale uses a range because certain conditions can affect the heat factor in chili peppers, including temperature, soil, and the amount of water a plant takes in.

To my palate, this dish isn’t hot. But that being said, it can depend on how well you prepare your pepper. By carefully removing the seeds and pith, or membrane of the pepper containing the seeds, you are removing the vessels that contain the pepper’s capsaicin. Capsaicin is the chemical in the pepper that causes the too-hot pain response that we are all familiar with.

If you’re curious about learning the Scoville scale of common peppers, or if you want to learn more about why peppers are hot, click to find out “How Hot Is My Pepper?”.

Now, if you are a person who cannot tolerate pungency at all, it’s best to substitute a pepper that ranks lower on the Scoville scale. Anaheim and poblano peppers are good mild substitutes that give a nice flavor. If you are looking for no heat at all, I suggest using a green bell pepper in place of the jalapeno as bell peppers are the only ones with no capsaicin.

Where Can I Get Mango Tango Seasoning?

The Mango Tango spice blend is definitely what makes this dish so delicious! I have seen mango seasoning in several places online, but the variety that I use comes from a little shop called Galena Garlic Company. It is one of my favorite spice shops, mostly because of their spice blends.

If you’d like to pop in to browse, check out their locations in Illinois, Indiana, and Tennessee. If there’s not a shop near you, you can order Mango Tango online. At just $7, it’s totally worth a try!

Print

Directions

• Preheat oven to 375 F.
  
  Make the salsa. Combine diced mango, jalapeno, red onion, red bell pepper, 1 tablespoon Mango Tango seasoning, cilantro, and lime juice. Set aside.
• Line a baking sheet with parchment paper. Lay fish on parchment.
• Sprinkle 1/2 tablespoon of the Mango Tango seasoning over the fish.
• Bake fish at 375 F for 10 to 15 minutes, or until the fish flakes with a fork.
• Top each piece of fish with mango salsa before serving.

What Can I Serve with Tilapia?

• Try our Dill Potato Salad for a light and tasty cold dish that goes perfectly with tangy fish
• I love pairing rice with fish. Black Bean and Rice Salad has southwest flair just that’s a perfect match
• For a hot dish that’s a big hit, give our Three Cheese Zucchini Bake a whirl

Baked Tilapia with Jalapeno-Mango Salsa

Recipe by Chicken Soup with DumplingsCourse: Main Dishes, SeafoodDifficulty: Easy

Servings

6

servings

Prep time

15

minutes

Cooking time

15

minutes

Total time

30

minutes

Lightly seasoned fish is baked until flaky, then topped with a zesty mango-jalapeno salsa.

Ingredients

• 2 lbs tilapia

• 1 1/2 tablespoons Mango Tango seasoning, divided

• 1 mango, diced

• 1/2 jalapeno pepper, diced

• 1/4 cup red onion, diced

• 1/2 cup red bell pepper, diced

• 1/4 cup chopped cilantro

• 1 teaspoon lime juice

Directions

• Preheat oven to 375 F.
• Make the salsa. Combine diced mango, jalapeno, red onion, red bell pepper, 1 tablespoon Mango Tango seasoning, cilantro, and lime juice. Set aside.
• Line a baking sheet with parchment paper. Lay fish on parchment.
• Sprinkle 1/2 tablespoon of the Mango Tango seasoning over the fish.
• Bake fish at 375 F for 10 to 15 minutes, or until the fish flakes with a fork.
• Top each piece of fish with mango salsa before serving.

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