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Crunchy Baked Tilapia With Mango Salsa



Crunchy Baked Tilapia With Mango Salsa
Number of Servings: 4 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes Source: MM User
Food Groups: Vegetables, Fruits, Grains, Protein
Meal Type: Lunch Entrée, Dinner Entrée
Origin: Asian

Quick baked fish with a fruity salsa! Delicious, nutritious and fast to prepare, this is a perfect weekday meal!

Ingredients:

1 Lime, juiced and zested
3 cloves Garlic, grated
2 tablespoons brown Sugar
2 tablespoons low sodium Soy sauce
3/4 large Serrano pepper, chopped
1/4 cup light Coconut milk
1/2 teaspoon black Pepper
2 tablespoons Oil (any neutral flavored oil)
2 cups Panko bread crumbs
1 Egg, beaten
4 large Tilapia fillets
Cooking spray

For salsa:
2 large Mangoes, chopped
5 large Basil leaves, sliced
1/4 Serrano pepper, chopped finely (or more, if you like it spicy)
1 Lime, juiced and zested
3 Scallions, sliced thinly

Preparation:

Combine all ingredients but the egg, bread crumbs, cooking spray and salsa ingredients and marinate for at least an hour. Longer would be fine.

Preheat oven to 425 with foil or parchment covered baking tray inside. (This helps get the bread crumbs crispy.) Reserving the marinade, remove fish and dip it into the beaten egg, then coat with bread crumbs. Spray the top of each piece of fish with cooking spray (or brush with melted butter or a little bit of oil), just to help it brown a little bit.

Bake for about 15 minutes (depending on the thickness of your fish), until the fish is opaque or until the internal temperature is 145. Be careful, the temperature will go up quickly at the end.

While the fish is baking, strain the sauce into a small skillet or saucepan and bring to a rolling boil. Boil for 2 minutes. This will kill any bacteria left behind by the raw fish. If you’re still squeamish about it, just make double the marinade and toss the batch used by the fish. Use the second batch for your sauce.

After the sauce has boiled, thin it out with water and/or extra lime juice to taste.

Serve fish, sauce and salsa on top of a bed of jasmine rice and enjoy.


Nutrient Information
Calories: 407
Total Fat: 12
Saturated Fat: 2
Polyunsaturated Fat: 1
Monounsaturated Fat: 6
Sodium: 440
Carbohydrates: 48
Protein: 31
Fiber: 3
Vitamin A:
Vitamin C:
Calcium: 32
Iron:

Cook's Notes:

Yes, the egg is necessary. I tried it without and the bread crumbs wouldn’t stick.