Tropical Tilapia

Transport your taste buds to a sun-soaked paradise with this vibrant and flavorful Tropical Tilapia recipe! Perfectly seasoned tilapia fillets are roasted to tender perfection with a zesty blend of garlic, cumin, and chili powder, then crowned with a refreshing tropical salsa bursting with pineapple, mango, red bell pepper, and lime. This quick and easy dish comes together in just 30 minutes, making it an ideal choice for busy weeknights or a light, healthy dinner. Packed with sweet, savory, and citrusy notes, it’s a feast for the senses and pairs beautifully with rice, quinoa, or a crisp green salad. Whether you’re craving a hint of the tropics or looking for a nutritious seafood recipe, this Tropical Tilapia delivers island-inspired indulgence with every bite!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Pineapple chunks (fresh or canned, drained)
• 1 cup Mango (diced)
• 1 medium Red bell pepper (diced)
• 0.5 medium Red onion (finely chopped)
• 0.25 cup Cilantro (fresh, chopped)
• 1 medium Lime (juiced)
• 2 tablespoons Olive oil
• 2 cloves Garlic (minced)
• 1 teaspoon Cumin
• 0.5 teaspoon Chili powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

In a small bowl, mix together the olive oil, minced garlic, cumin, chili powder, salt, and black pepper to create a seasoning mixture.

Step 3

Place the tilapia fillets on the prepared baking sheet. Brush both sides of each fillet evenly with the seasoning mixture.

Step 4

Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 5

While the fish is baking, prepare the tropical salsa. In a medium bowl, combine the pineapple chunks, diced mango, red bell pepper, red onion, and chopped cilantro.

Step 6

Squeeze the juice of one lime over the salsa mixture and toss gently to combine all the ingredients. Set aside.

Step 7

Once the tilapia is fully cooked, remove it from the oven. Plate each fillet and top generously with the tropical salsa.

Step 8

Serve immediately with your choice of rice, quinoa, or a fresh green salad on the side for a complete tropical-inspired meal.

Nutrition Facts

Serving size	1180.1 grams (1180.1g)

Amount per serving	% Daily Value*
Calories	1130

Total Fat 41.60g	53%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 2.70g
Cholesterol 228mg	76%
Sodium 1459mg	63%
Total Carbohydrate 87.40g	32%
Dietary Fiber 13.90g	50%
Total Sugars 65.60g
Protein 111.40g	223%

Vitamin D 0IU	0%
Calcium 176mg	14%
Iron 7mg	39%
Potassium 2754mg	59%

*The % Daily Value 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.

Source of Calories

Fat: 32.0%

Protein: 38.1%

Carbs: 29.9%