Name: Pan Seared Tilapia with Mango Red Pepper Salsa
Prep time: 60 min
Cook time: 10 min
Total time: 70 min
Ingredients: 1 serving tilapia fillet; 1 serving Baby Corn; 1 Lemon; 1/2 Mango; 1 tsp Garlic; 1 small red onion; 1 small whole tomato; 1 small Red Pepper

Ingredients

Directions

1.	Chop garlic and marinate tilapia in lemon juice (from 1/2 lemon), salt, pepper, and garlic for 1 hour or longer.
2.	Dice mango, tomato, red pepper, red onion, and baby corn into small cubes.
3.	Add the juice from the other half of the lemon, and salt and pepper to taste. You can also add fresh herbs like cilantro and parsley.
4.	Heat a pan to medium heat and spray with cooking spray.
5.	Add the marinated tilapia fillet, flipping regularly to prevent charring on either side.
6.	When the tilapia is cooked through fully, place on plate and add the mango red pepper salsa on top, pouring the extra juice freely over the plate.
7.	Note: great on a bed of lettuce or with a side of couscous or whole grain rice.

Nutrition summary

There are 287 calories in 1 serving of Pan Seared Tilapia with Mango Red Pepper Salsa.

Calorie split: 10% fat, 56% carbs, 33% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

287

% Daily Values*

Total Fat

3.42g

4%

Saturated Fat

0.697g

3%

Trans Fat

0g

Polyunsaturated Fat

0.393g

Monounsaturated Fat

0.178g

Cholesterol

35mg

12%

Sodium

291mg

13%

Total Carbohydrate

43.05g

16%

Dietary Fiber

9.2g

33%

Sugars

26.3g

Protein

25.52g

Vitamin D

-

Calcium

59mg

5%

Iron

1.23mg

7%

Potassium

725mg

15%

Vitamin A

194mcg

22%

Vitamin C

217mg

241%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.