Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This lively salsa compliments the mild fish.
Diet Type: Low Calorie
Ingredients:
  • 1 jalapeno pepper, seeded and minced
  • 3 cloves garlic, minced
  • 1/2 sweet onion, chopped
  • 2 cups peeled mangos, chopped
  • 1/2 cup orange juice
  • 1 teaspoon dried Thyme
  • 2 teaspoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 4 6oz. Tilapia fillets
  • cooking spray
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 249
    Calories from Fat 37
     % Daily Value*
    Total Fat 4g6%
      Saturated Fat 0g2%
      Mono Fat 3g 
    Cholesterol 44mg15%
    Sodium 286mg12%
    Total Carbs 20g7%
      Dietary Fiber 2g8%
    Protein 33g 
    Iron7%
    Calcium9%
    Vitamin C46%
    Vitamin E6%
    Vitamin A34%
    Vitamin B-1265%
    Vitamin B-640%
    Pantothenic acid13%
    Niacin34%
    Riboflavin24%
    Thiamin20%
    Folate10%
    Selenium146%
    Manganese10%
    Copper20%
    Zinc12%
    Potassium25%
    Phosphorus46%
    Magnesium20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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