Blackened Pan-Seared Tilapia With Mango Salsa Recipe
The popularity of tilapia has been steadily growing for a number of years now, with the FDA reporting that it is one of the best fish to eat, thanks to its nutritious credentials as well as a much lower mercury content than other fish. Additionally, because it is a fresh-water fish, it is easier to come by, particularly if you live quite far inland. And best of all for those cooking on a budget, it is a relatively inexpensive choice. So, if you haven't given tilapia a try yet, why not give it a go with this delicious (and easy) recipe?
Tasting Table recipe developer Jennine Rye has devised a super flavorful dish for this versatile and nutritious fish. The tilapia is given heaps of taste via blackening, a technique that sees fish fillets coated with a spice blend and then fried over a high heat. The result is a fish dish with a really spicy and smoky kick; this cooking method is perfect for any milder types of fish that might need a helping hand in the flavor department. To round it all off, the blackened tilapia is paired with a fresh, bright, and fruity mango salsa that includes blueberries for an injection of sweetness and acidity, perfectly setting off the rich, smoky, and spiced flavors of the fish.
Gather the ingredients for this blackened pan-seared tilapia with mango salsa
To begin this recipe for blackened pan-seared tilapia with mango salsa, first you will need to gather the ingredients. You will want tilapia fillets, a mango, a red bell pepper, ½ a red onion, blueberries, a red chili, some cilantro, and lime juice. For the spice blend, you'll need smoked paprika, brown sugar, flour, garlic powder, onion powder, dried oregano, cumin, and cayenne pepper. You will also want some salt and pepper.
Mix the spice blend
First up, you'll need to mix the spices together to create the blackening blend. Put the smoked paprika, brown sugar, flour, garlic powder, onion powder, dried oregano, cumin, cayenne pepper, salt, and black pepper into a decent sized bowl, then mix it all up together with a fork until the ingredients are well combined. Place the tilapia fillets onto a large plate and coat them thoroughly in the spice blend, making sure both sides of the fish are covered. Set them aside while you prep the salsa.
Make the mango salsa
With your fish fillets coated, it is time to create the fresh mango salsa. According to "Top Chef: All Stars" winner Richard Blais, the key to a delicious mango salsa is to make sure your mango is perfectly ripe — and Rye concurs. You can determine this by gently pressing your mango; if it is slightly soft and gives a little, then it is ready for use. Simply add the chopped fresh mango with the red bell pepper, red onion, blueberries, red chili, cilantro, and lime juice to a large bowl, and then carefully mix the ingredients with a wooden spoon. Be careful not to mash up the fruits and vegetables when doing this — you'll want them to retain their nice shape and texture.
Fry the tilapia
Once the salsa is ready, it's time to get cooking. Tilapia is a delicate fish, and if you don't use the right pan, it will easily stick and fall apart. We recommend a carbon steel pan, but if you don't have one, any good quality non-stick pan should work just fine. Fry the fillets over a medium-high temperature for 2-3 minutes on each side, starting skin-side down. Once the spice blend coating on the fish is crisp and a beautiful shade of golden brown, it's time to serve it up hot and fresh, topped with the mango salsa. This dish pairs well with a simple side of rice or potatoes, or a handful of green leaves. Because the fish and salsa combo brings so much flavor, you don't need anything else to make it delicious.
- 1 tablespoon smoked paprika
- 1 tablespoon brown sugar
- 1 tablespoon flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- ½ teaspoon cumin
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 tilapia fillets
- 1 ripe mango, cubed
- 1 red bell pepper, finely chopped
- ½ red onion, finely chopped
- ½ cup fresh blueberries
- 1 red chili, finely chopped
- ¼ cup cilantro, roughly chopped
- Juice of 1 lime
- 2 tablespoons cooking oil
- In a medium-sized bowl, mix the smoked paprika, brown sugar, flour, garlic powder, onion powder, dried oregano, cumin, cayenne pepper, salt, and black pepper with a fork until well combined.
- Place the tilapia fillets onto a large plate and coat them thoroughly in the spice blend, making sure both sides of the fish are covered, then set aside.
- In a large bowl, add the cubed mango, red bell pepper, red onion, blueberries, red chili, cilantro, and lime juice, then carefully mix the ingredients with a wooden spoon, making sure to not mash the soft fruits.
- Heat up a large pan to a medium-high temperature. Add the cooking oil to the pan, then place the tilapia fillets into the pan, skin-side down. Cook for 2-3 minutes on each side, until the coating is crisp and darkened. Remove from the pan and serve fresh and hot, topped with a few spoonfuls of the fresh mango salsa.
| Calories per Serving | 286 |
| Total Fat | 9.9 g |
| Saturated Fat | 1.4 g |
| Trans Fat | 0.0 g |
| Cholesterol | 58.0 mg |
| Total Carbohydrates | 27.6 g |
| Dietary Fiber | 4.4 g |
| Total Sugars | 18.6 g |
| Sodium | 359.3 mg |
| Protein | 25.7 g |
