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Tilapia with Mango Salsa

Prep Time:
30 min

Total Time:
30 min

Makes:
2

1/2 cup brown rice, uncooked

1 cup chopped mangos

1/4 cup finely chopped cucumbers

2 Tbsp. finely chopped red onions

2 Tbsp. KRAFT SIGNATURE CALORIE-WISE Balsamic Vinaigrette Dressing, divided

2 tsp. canola oil

2 tilapia fillets (1/2 lb./225 g)

COOK rice as directed on package. Meanwhile, combine mangos, cucumbers, onions and 1 Tbsp. of the dressing; set aside.

HEAT remaining 1 Tbsp. dressing and the oil in large nonstick skillet on medium-high heat. Add fish; cook 3 min. on each side or until fish is browned on both sides and flakes easily with fork.

SERVE with the rice and mango salsa.

Kraft Kitchens Tips

Special Extra

For added flavour, add 1 Tbsp. finely chopped jalapeno peppers and 2 tsp. grated lime peel to the salsa.

Substitute

Prepare as directed, using another firm white fish, such as basa fillets.

K:54829v0ec:109822

(4)

Rated

by Suzie_Stone on 11/13/2008
" So good and very easy to make! I find that you can bake the fish in the over cutting back the oil and if you can some Extra Virgin Olive Oil and Balsamic vinegar to the salsa if you don't have the salad dressing."

See All Ratings and Comments

Serving Size = 1/2 recipe (282 g)

Nutritional Information

Calories

410

Total fat

10 g

Saturated fat

1.5 g

Cholesterol

55 mg

Sodium

250 mg

Carbohydrate

53 g

Dietary fibre

4 g

Sugars

15 g

Protein

27 g

Vitamin A

30 %DV

Vitamin C

40 %DV

Calcium

4 %DV

Iron

10 %DV

Diabetes Food Choices

3 Carbohydrates + 3 Meat & Alternatives

Nutrition Bonus

Looking to add more fish to your diet? This flavourful entree will win over you and your family. As a bonus, the mangos provide an excellent source of vitamin A.