LaWanna's Mango Salsa on Tilapia Fillets
Pan-fried tilapia fillets are topped with a colorful fruit salsa combining pineapple, strawberries, kiwifruit, mango, grape tomatoes, cilantro, and balsamic vinegar. The salsa brings bright tropical sweetness with a tangy edge to the mild fish, making this a light supper for a hot summer evening.
- Prep30 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in LaWanna's Mango Salsa on Tilapia Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 36 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 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.
- 82
- Heart Health
- 70
- Metabolic
- 47
- Digestive
- 45
- Inflammatory
- 68
- Performance
- 61
- General Wellness
- 1
In a bowl, toss together the pineapple, strawberries, kiwifruit, mango, tomatoes, cilantro, and balsamic vinegar.
- 2
Spray a skillet with cooking spray and heat over medium-high heat. Sprinkle tilapia fillets with seasoned pepper blend and pan-fry until the fish turns white and opaque, 2 to 3 minutes per side. Serve the fish topped with salsa.
- 3
Season the tilapia fillets with seasoned pepper blend, then pan-fry until the fish turns white and opaque, 2 to 3 minutes per side.
- 4
Serve the fish with the salsa on top.
- Calories 308.81 kcal Moderate 15%
- Protein 31.18 g Good Source 62%
- Carbohydrate 43.2 g 16%
- Total Fat 3.3 g Low Source 4%
- Saturated Fat 0.76 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 68.05 mg High 23%
- Sodium 71.57 mg Low Source 3%
- Dietary Fiber 5.41 g Moderate 19%
- Total Sugars 31.08 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 96.96 mg Low Source 7%
- Iron 2.6 mg Moderate 14%
- Potassium 1329.14 mg Good Source 28%
- Vitamin A 56.31 mcg Low Source 6%
- Vitamin C 133.29 mg Good Source 148%
- Vitamin D 5.25 mcg Good Source 26%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Sulfites
- Strawberries 🍓
- Tomatoes 🍅
- Alcohol 🚫🍷
About This Recipe
LaWanna's Mango Salsa on Tilapia Fillets is made with 12 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Balsamic Vinegar, Cooking Spray, Fresh Cilantro, and Grape Tomato. Each serving provides about 308.81 kcal, and is a good source of protein.
Recipe Questions
- What is LaWanna's Mango Salsa on Tilapia Fillets made of?
- The main ingredients are Balsamic Vinegar, Cooking Spray, Fresh Cilantro, Grape Tomato, Kiwi. The full list of 12 is above.
- How long does it take to make LaWanna's Mango Salsa on Tilapia Fillets?
- About 40 mins in total: 30 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 308.81 kcal. The full nutrition breakdown is above.
- Is LaWanna's Mango Salsa on Tilapia Fillets easy to make?
- This recipe is rated easy, with 12 ingredients and 4 steps.
- Is LaWanna's Mango Salsa on Tilapia Fillets healthy?
- LaWanna's Mango Salsa on Tilapia Fillets has an easyChef Pro health score of 47/100. Per serving, it provides 308.81 calories and 31.18 g of protein, or 62% of the Daily Value. It is a good source of potassium, vitamin C and vitamin D. It contains Fish, Sulfites, Strawberries, Tomatoes and Alcohol, 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.
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