Save to Pinterest These Light Mango Salsa Tilapia Tacos are a vibrant and healthy upgrade to your weeknight dinner routine. Fresh tilapia fillets are seasoned with a warm, smoky spice blend and pan-seared to perfection, then topped with a zesty, colorful mango salsa. Nestled in warm corn tortillas with crunchy red cabbage, they offer a bright fusion of Mexican-inspired flavors that are as nutritious as they are delicious.
Save to Pinterest This recipe transforms simple ingredients into a gourmet-style meal. The sweetness of the ripe mango balances the mild heat of the jalapeño and the earthy notes of cumin and chili powder, creating a symphony of tastes in every bite.
Ingredients
- For the Tilapia: 4 tilapia fillets (about 500 g total), 1 tablespoon olive oil, 1 teaspoon ground cumin, 1 teaspoon chili powder, ½ teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon salt, ¼ teaspoon black pepper, and the juice of ½ lime.
- For the Mango Salsa: 1 large ripe mango (diced), ½ small red onion (finely chopped), 1 small red bell pepper (diced), 1 small jalapeño (seeded and minced), ¼ cup fresh cilantro (chopped), the juice of 1 lime, and ¼ teaspoon salt.
- For Assembly: 8 small corn tortillas, 1 cup shredded red cabbage, and lime wedges for serving.
Instructions
- Step 1: Season the Fish
- Pat the tilapia fillets dry with paper towels. In a small bowl, whisk together the cumin, chili powder, smoked paprika, garlic powder, salt, and pepper. Rub this spice mixture evenly over both sides of the fillets, then drizzle them with the juice of half a lime.
- Step 2: Sear the Tilapia
- Heat the olive oil in a large nonstick skillet over medium-high heat. Carefully add the tilapia fillets and cook for 2–3 minutes per side. The fish is ready when it is opaque and flakes easily with a fork. Remove from the heat and break the fillets into large, bite-sized chunks.
- Step 3: Prepare the Salsa
- While the fish is cooking, prepare the mango salsa. In a medium mixing bowl, combine the diced mango, red onion, bell pepper, jalapeño, and cilantro. Add the lime juice and salt, then toss gently to ensure all flavors are combined.
- Step 4: Warm the Tortillas
- Warm the corn tortillas in a dry skillet over medium heat for 30 seconds per side, or wrap them in a damp paper towel and microwave for about 30 seconds until soft and pliable.
- Step 5: Assemble and Serve
- To build the tacos, layer a handful of shredded red cabbage onto each warm tortilla. Top with the seasoned tilapia pieces and a generous spoonful of the fresh mango salsa. Serve immediately with extra lime wedges on the side.
Zusatztipps für die Zubereitung
If you prefer a more significant kick of heat, feel free to leave the seeds in the jalapeño when mincing it for the salsa. Additionally, ensure your skillet is properly heated before adding the fish to achieve a light, savory crust on the fillets.
Varianten und Anpassungen
If tilapia is unavailable, this recipe works beautifully with other firm white fish such as cod, halibut, or snapper. For those not following a dairy-free diet, a dollop of light sour cream or Greek yogurt provides a creamy contrast to the bright salsa.
Serviervorschläge
To round out this meal, pair the tacos with a crisp, chilled Riesling or a light Mexican lager. They are best served fresh while the fish is hot and the cabbage provides a cold, refreshing crunch.
Save to Pinterest With 26 grams of protein and only 285 calories per serving, these tacos are a guilt-free way to enjoy a restaurant-quality meal at home. The combination of seasoned fish and tropical fruit makes this dish a recurring favorite for healthy eating.
Answers to Recipe Questions
- → Can I use frozen tilapia fillets?
Yes, frozen tilapia works perfectly. Thaw completely in the refrigerator before patting dry and seasoning. This can actually be more economical and just as flavorful as fresh.
- → How do I know when the tilapia is cooked through?
The fish will turn opaque and flake easily when gently pressed with a fork. Internal temperature should reach 145°F (63°C). Avoid overcooking, as tilapia dries out quickly.
- → Can I make the mango salsa ahead of time?
Absolutely. Prepare the salsa up to 4 hours ahead and refrigerate. The flavors actually meld better with time. Just give it a quick toss before serving to redistribute the juices.
- → What other fish works in these tacos?
Cod, halibut, mahi-mahi, or snapper are excellent substitutes. Choose firm white fish that holds its shape during cooking. Adjust cooking time based on fillet thickness.
- → How can I prevent corn tortillas from cracking?
Warm them thoroughly in a dry skillet for 15-20 seconds per side until pliable. You can also wrap them in a damp paper towel and microwave for 30 seconds. Steaming makes them flexible.
- → What can I substitute for mango?
Pineapple creates a similar tropical sweetness. Peaches or nectarines work when in season. For a different twist, try diced papaya or even grilled peach for a smoky-sweet variation.