Island-Style Fish with Mango-Pineapple Salsa
Pan-fried tilapia is coated in coconut-seasoned panko and a fragrant blend of paprika, curry powder, cumin, allspice, ginger, coriander, fennel and cayenne, creating warm spice and a crisp coating. A fresh mango-pineapple salsa with red bell pepper, black beans, red onion, cilantro and lime adds sweet, bright contrast, making this a colorful Caribbean-inspired dinner.
- Prep45 mins
- Cook10 mins
- Serves5
- DifficultyHard
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Island-Style Fish with Mango-Pineapple Salsa, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 72
- Metabolic
- 44
- Digestive
- 36
- Inflammatory
- 62
- Performance
- 56
- General Wellness
- 1
Mix together paprika, curry powder, cumin, allspice, ginger, coriander, salt, black pepper, fennel, and cayenne pepper in a bowl; set aside.
- 2
In a bowl, lightly toss mango, pineapple, red bell pepper, black beans, red onion, and cilantro; pour lime juice over the mango mixture and toss again. Cover the bowl and refrigerate until chilled, at least 30 minutes.
- 3
Whisk together egg and milk in a bowl. In a separate shallow bowl, stir panko crumbs with coconut. Stir some of the spice mix, or to taste, into the panko crumb mixture.
- 4
Heat olive oil in a skillet over medium heat. Dip tilapia fillets into the egg mixture, then gently press them into the panko crumb mixture to coat both sides. Brush off any loose crumbs, then place the fillets in the hot oil. Pan-fry until the fish is opaque inside and golden brown outside, 3 to 5 minutes per side. Serve with mango salsa.
- Calories 380.99 kcal Moderate 19%
- Protein 27.93 g Good Source 56%
- Carbohydrate 52.77 g 19%
- Total Fat 7.26 g Moderate 9%
- Saturated Fat 2.3 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 94.26 mg High 31%
- Sodium 175.65 mg Moderate 8%
- Dietary Fiber 5.32 g Moderate 19%
- Total Sugars 16.25 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 121.62 mg Low Source 9%
- Iron 4.17 mg Good Source 23%
- Potassium 837.07 mg Moderate 18%
- Vitamin A 66.72 mcg Low Source 7%
- Vitamin C 41.27 mg Good Source 46%
- Vitamin D 3.92 mcg Moderate 20%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Onions 🧅
About This Recipe
Island Style Fish with Mango Pineapple Salsa is made with 25 ingredients and serves 5. It takes about 55 mins and is rated hard. Key ingredients include Black Beans, Black Pepper, Cayenne Pepper, and Curry Powder. Each serving provides about 380.99 kcal, and is a good source of protein.
Recipe Questions
- What is Island-Style Fish with Mango-Pineapple Salsa made of?
- The main ingredients are Black Beans, Black Pepper, Cayenne Pepper, Curry Powder, Eggs. The full list of 25 is above.
- How long does it take to make Island-Style Fish with Mango-Pineapple Salsa?
- About 55 mins in total: 45 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 380.99 kcal. The full nutrition breakdown is above.
- Is Island-Style Fish with Mango-Pineapple Salsa easy to make?
- This recipe is rated hard, with 25 ingredients and 4 steps.
- Is Island-Style Fish with Mango-Pineapple Salsa healthy?
- Island-Style Fish with Mango-Pineapple Salsa has an easyChef Pro health score of 50/100. Per serving, it provides 380.99 calories and 27.93 g of protein, or 56% of the Daily Value. It is a good source of iron and vitamin C. Worth noting per serving: sodium at 175.65 mg (8% of the Daily Value) and saturated fat at 2.3 g (12% of the Daily Value). It contains Citrus, Fish, Eggs, Milk, Wheat, Gluten and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required