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Pan-Seared Tilapia with Mango Salsa

Eat Wisconsin Fish / Pan-Seared Tilapia with Mango Salsa


A Fish-o-licious Recipe!

This recipe gained fame on The Fish Dish podcast. It is gluten-free.


  • 2 ripe mangos (or 4 ripe peaches)
  • 1 or 2 jalapeño peppers depending on how hot you like your salsa
  • 1/2 red onion, diced
  • 1/2 cup cilantro, chopped (reserve a few leaves for garnish)
  • 1 lime, juiced
  • 4 U.S.-farmed tilapia fillets
  • 4 tablespoons sunflower oil (or oil blend if you can’t find sunflower oil)
  • Slices of red tomato for garnish
  • To taste salt and pepper



     Mango (or Peach) Salsa 

  1. Cut mangos (or peaches) to remove pits.
  2. Dice mangos (or peaches), red onion and jalapeños (with seeds).
  3. Finely chop cilantro.
  4. Add ingredients, including lime juice together in a bowl and mix.
  5. Salt and pepper to taste. Let sit in the refrigerator.

     Seared Tilapia

  1. Heat sunflower oil in skillet.
  2. Season fish with salt and pepper. Sear in the pan for 4 minutes on each side.
  3. Plate the fish with a generous portion of salsa on top. Garnish with reserved cilantro and a tomato slice or two.


A tip from Sharon: This recipe could easily become a kicky taco filling, especially with the addition of a bit of avocado, a sprinkle of cheese and some chopped red cabbage.