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Prep Time:25 minsAdditional Time:45 minsTotal Time:1 hr 10 minsServings:2Yield:2 servingsJump to Nutrition Facts
Prep Time:25 minsAdditional Time:45 minsTotal Time:1 hr 10 minsServings:2Yield:2 servings
Prep Time:25 mins
Prep Time:
25 mins
Additional Time:45 mins
Additional Time:
45 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsFruit Salsa1mediumorange, peeled, sectioned and cut into bite-size pieces½cupdiced mango3tablespoonsorange juice1tablespoonchopped red sweet pepper1teaspoonsnipped fresh cilantro1/2 to 1 fresh jalapeño chile pepper, stemmed, seeded and finely chopped (see Tip)Citrus Tilapia8ounces fresh or frozen tilapia fillets½cuporange juice1teaspoonolive oil⅛teaspooncayenne pepper⅛teaspoonsalt⅛teaspoonground black pepper1bunchFresh cilantro leaves
Cook Mode(Keep screen awake)
Ingredients
Fruit Salsa
1mediumorange, peeled, sectioned and cut into bite-size pieces
½cupdiced mango
3tablespoonsorange juice
1tablespoonchopped red sweet pepper
1teaspoonsnipped fresh cilantro
1/2 to 1 fresh jalapeño chile pepper, stemmed, seeded and finely chopped (see Tip)
Citrus Tilapia
8ounces fresh or frozen tilapia fillets
½cuporange juice
1teaspoonolive oil
⅛teaspooncayenne pepper
⅛teaspoonsalt
⅛teaspoonground black pepper
1bunchFresh cilantro leaves
DirectionsPrepare Fruit Salsa: In a small bowl, combine orange pieces, mango, 3 tablespoons orange juice, sweet pepper, cilantro and chile pepper. Cover and chill until ready to serve.Prepare Citrus Tilapia: Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.In a medium nonmetal bowl, stir together the 1/2 cup orange juice, the oil and cayenne pepper. Place fish in the bowl; turn to coat well. Marinate fish in the refrigerator for 30 minutes. Drain fish, discarding marinade.Preheat oven to 350 degrees F. Place fish in a small baking dish. Sprinkle with salt and black pepper. Bake about 15 minutes or until fish flakes easily when tested with a fork. Serve fish with salsa. If desired, garnish with additional fresh cilantro.TipsTip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.Originally appeared: Diabetic Living Magazine
Directions
Prepare Fruit Salsa: In a small bowl, combine orange pieces, mango, 3 tablespoons orange juice, sweet pepper, cilantro and chile pepper. Cover and chill until ready to serve.Prepare Citrus Tilapia: Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.In a medium nonmetal bowl, stir together the 1/2 cup orange juice, the oil and cayenne pepper. Place fish in the bowl; turn to coat well. Marinate fish in the refrigerator for 30 minutes. Drain fish, discarding marinade.Preheat oven to 350 degrees F. Place fish in a small baking dish. Sprinkle with salt and black pepper. Bake about 15 minutes or until fish flakes easily when tested with a fork. Serve fish with salsa. If desired, garnish with additional fresh cilantro.TipsTip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Prepare Fruit Salsa: In a small bowl, combine orange pieces, mango, 3 tablespoons orange juice, sweet pepper, cilantro and chile pepper. Cover and chill until ready to serve.
Prepare Citrus Tilapia: Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.
In a medium nonmetal bowl, stir together the 1/2 cup orange juice, the oil and cayenne pepper. Place fish in the bowl; turn to coat well. Marinate fish in the refrigerator for 30 minutes. Drain fish, discarding marinade.
Preheat oven to 350 degrees F. Place fish in a small baking dish. Sprinkle with salt and black pepper. Bake about 15 minutes or until fish flakes easily when tested with a fork. Serve fish with salsa. If desired, garnish with additional fresh cilantro.
Tips
Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)178Calories2gFat17gCarbs24gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
