Spiced Tilapia with Honeyed Mango-Lime Sauce

Gluten Free
Health score
11%
Spiced Tilapia with Honeyed Mango-Lime Sauce
30 min.
4
304kcal

Suggestions


Indulge in a delightful culinary experience with our Spiced Tilapia with Honeyed Mango-Lime Sauce, a dish that perfectly balances vibrant flavors and wholesome ingredients. This gluten-free recipe is not only quick to prepare, taking just 30 minutes, but it also serves as a fantastic option for lunch or dinner, making it ideal for busy weeknights or special occasions alike.

The star of this dish is the tilapia, a mild and flaky fish that absorbs the spices beautifully, creating a satisfying main course. Paired with a luscious sauce made from ripe mango, zesty lime, and a hint of honey, each bite bursts with tropical sweetness and tang. The addition of fresh cilantro and green onions elevates the dish, adding a refreshing crunch that complements the tender fish.

With a caloric breakdown that emphasizes protein and healthy fats, this meal is not only delicious but also nutritious, making it a guilt-free indulgence. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to impress your family and friends with minimal effort. Dive into this flavorful journey and savor the taste of the tropics right at your dining table!

Ingredients

  •  mangos diced ripe peeled
  •  juice of lime grated
  • tablespoons spring onion coarsely chopped
  • tablespoon honey 
  • 0.5 teaspoon kosher salt (coarse)
  •  eggs 
  • tablespoons milk 
  • 0.5 teaspoon kosher salt (coarse)
  • 0.3 teaspoon pepper freshly ground
  • lb tilapia 
  • 0.3 cup canola oil 
  • teaspoon chili paste depending on your taste pref 
  • tablespoon cilantro leaves fresh chopped
  • cup frangelico 

Equipment

  • food processor
  • frying pan

Directions

  1. In food processor, place all sauce ingredients. Cover; process until smooth. Set aside until serving time.
  2. In shallow dish, beat egg and milk with fork. In another shallow dish, mix Bisquick mix, salt and pepper. Dip fillets in egg mixture, then coat with Bisquick mixture.
  3. In 12-inch skillet, heat oil and chili paste over medium heat; stir to combine. Cook fillets in oil 4 to 6 minutes, turning once, until golden brown and fish flakes easily with fork.
  4. To serve, place fish on serving platter or individual plates.
  5. Drizzle evenly with sauce; sprinkle with cilantro.

Nutrition Facts

Calories304kcal
Protein32.02%
Fat50.28%
Carbs17.7%

Properties

Glycemic Index
59.51
Glycemic Load
6.04
Inflammation Score
-6
Nutrition Score
15.971738981164%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.07mg
Myricetin
0.03mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:304.33kcal
15.22%
Fat:17.43g
26.82%
Saturated Fat:2.23g
13.93%
Carbohydrates:13.81g
4.6%
Net Carbohydrates:12.83g
4.66%
Sugar:12.11g
13.46%
Cholesterol:98.52mg
32.84%
Sodium:660.49mg
28.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.98g
49.95%
Selenium:51.32µg
73.31%
Vitamin B12:1.93µg
32.17%
Vitamin C:21.9mg
26.55%
Vitamin D:3.82µg
25.45%
Vitamin B3:4.84mg
24.22%
Vitamin E:3.53mg
23.52%
Phosphorus:232.64mg
23.26%
Vitamin K:20.58µg
19.6%
Folate:57.62µg
14.41%
Vitamin B6:0.28mg
13.85%
Potassium:482.54mg
13.79%
Vitamin A:675.06IU
13.5%
Magnesium:39.72mg
9.93%
Vitamin B2:0.16mg
9.32%
Vitamin B5:0.87mg
8.68%
Copper:0.16mg
8.04%
Iron:1.01mg
5.62%
Manganese:0.11mg
5.31%
Vitamin B1:0.07mg
4.96%
Zinc:0.63mg
4.19%
Fiber:0.99g
3.95%
Calcium:37.17mg
3.72%