Oven-roasted Tilapia with Mango and Pawpaw Salsa

"Tilapia is a very attractive fish and delightfully self-contained – each one makes a perfect serving for one person and the exotic fruit salsa accompanying it makes the whole thing a very bright, colourful meal."
Servings:
4 people

Health Score

High
Medium
Low
9.4 / 10
High score

Glycemic Index

Index
51
Low
Load
13
Moderate

Nutrition per serving:

Calories453.01 kcal23%
Fat9.88 g14%
Carbs25.45 g10%
Sugars15.23 g17%
Protein70.10 g140%
Sodium378.47 mg19%
Fiber4.61 g16%
Percent Daily Values based on a 2,000 calorie diet.
Glycemic Index
51
Low
Glycemic Load
13
Moderate

Ingredients

4 tilapia, weighing 12-14 oz (350-400 g) each
1 small mango, ripe but firm-fleshed
1 small pawpaw, ripe but firm-fleshed
1 x 15 g pack fresh coriander
2 limes
olive oil for brushing
1 fresh red or green chilli
salt and freshly milled black pepper
1 lime, cut into quarters

Directions

Sign in to save any recipe in the world and get personal recommendations
© 2018 Health Exchange