Low-fat Grilled Tilapia with Mango Salsa

By dette

Light and delicious, this delicately seasoned grilled fish is topped with fresh mango salsa and served on streamed white rice with a tangy vegetable medley.

Ingredients

• 1 tilapia fillet (or other white fish fillet)
• Vegetable oil
• 1/8 tsp cayenne pepper
• Salt and black pepper.
• White rice.
• Fresh vegetable medley (choose your favorites)
• Lemon pepper.
• MANGO SALSA
• 1 c. diced tomatoes
• 1/2 cl diced red onion
• 1/4 c. diced jalapeno
• 2 tbsp chopped fresh cilantro
• Salt and black pepper to taste.
• 1 tsp salad oil
• 1 tsp white vinegar
• 1/2 tsp granulated garlic
• 1/2 c. chopped mango

Preparation

Step 1

1. Brush both sides of the tilapia with oil
2. Shake the seasoning (cayenne, salt, pepper) over both side of the tilapia
3. Cook the tilapia on a clean, lightly oiled grill, smooth side down. Cook to an internal temperature of 145 degrees, turning once during cooking.
4. Cook the rice according to the package directions, and steam the vegetable medley; season with lemon pepper.
5. To make the mango salsa, mix all the ingredients but the mango together in a bowl. Just before serving, add the mango and mix lightly,
6. to serve, top the fish with the salsa.

Tilapia has white or pinkish flesh that's firm, low in fat, sweet and mild in flavor. The tender skin is edible.

Haddock, red snapper, bass, flounder, and sole all make great substitutes if you don't have any tilapia.