Ingredients:
- 1 jalapeno pepper, seeded and finely chopped (optional)
- 1 tbsp minced gingerroot
- crushed red pepper flakes , to taste
Directions:
- Preheat to oven to 400°F.
- Prepare salsa first, so that the flavors can combine and mellow. In a medium sized glass bowl, combine mango, onion, avocado, tomatoes, lime zest, jalapeño, ginger, cilantro, and salt. Stir well and set aside at room temperature.
- In a shallow baking dish, combine orange zest, orange juice, salt, pepper, and red pepper flakes.
- Pat tilapia fillets dry on a paper towel. Place them in the baking dish and turn to coat them in the seasoning mixture. Arrange tilapia in a single layer and bake 10 - 12 minutes, or until fish flake easily.
- Serve cooked fillets with prepared salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 359.33 Kcal (1504 kJ) | ||
| Calories from fat | 156.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.37g | 27% | |
|---|---|---|---|
| Cholesterol | 70.88mg | 24% | |
| Sodium | 663.13mg | 28% | |
| Potassium | 1010.35mg | 21% | |
| Total Carbs | 24.76g | 8% | |
| Sugars | 16.07g | 64% | |
| Dietary Fiber | 6.87g | 27% | |
| Protein | 31.24g | 62% | |
| Vitamin C | 62.8mg | 105% | |
| Iron | 2.1mg | 12% | |
| Calcium | 49.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 92.97 Kcal (389 kJ) | ||
| Calories from fat | 40.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.49g | 27% | |
|---|---|---|---|
| Cholesterol | 18.34mg | 24% | |
| Sodium | 171.57mg | 28% | |
| Potassium | 261.41mg | 21% | |
| Total Carbs | 6.41g | 8% | |
| Sugars | 4.16g | 64% | |
| Dietary Fiber | 1.78g | 27% | |
| Protein | 8.08g | 62% | |
| Vitamin C | 16.3mg | 105% | |
| Iron | 0.5mg | 12% | |
| Calcium | 12.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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