Easy Baked Tilapia with Mango Salsa (High-Protein)

Tilapia is a mild, lean protein that serves as the perfect canvas for bold flavors. This recipe utilizes a professional “temperature contrast” technique: pairing hot, cumin-spiced fish with a chilled, zesty mango salsa. From an expertise perspective, the secret to cooking thin white fish is the “high-heat, short-time” bake. Because tilapia has very little fat, baking it quickly at 400°F ensures it remains moist and flaky without drying out.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 10 Min
• Total Time: 25 Min
• Yield: 2 Servings
• Calories: 235 kcal per serving

Ingredients:

The Protein

• 2 Tilapia Fillets (Approx. 6 oz each)
• 1 tbsp Avocado Oil
• 1/2 tsp Cumin & 1/2 tsp Chili Powder
• 1/4 tsp Salt & Black Pepper

The “Gold Standard” Mango Salsa

• 1 ripe Mango, diced
• 1/4 cup Red Bell Pepper, finely diced
• 2 tbsp Red Onion, finely minced
• 1/4 cup Fresh Cilantro, chopped
• 1 tbsp Fresh Lime Juice
• 1/2 Jalapeño, minced (Optional heat)

Preparation Steps:

1. The Salsa Maceration

1. In a small bowl, combine the diced mango, bell pepper, onion, cilantro, lime juice, and jalapeño. Toss and set aside.
2. Professional Tip: Make the salsa first. This allows the lime juice to “macerate” the onions, softening their harsh bite and melding the flavors while you prep the fish.

2. The Seasoning Rub

3. Preheat your oven to 400°F (200°C). Pat the tilapia fillets completely dry with paper towels.
4. Drizzle with avocado oil and rub both sides with cumin, chili powder, salt, and pepper. This creates a flavor crust.

3. The Precision Bake

5. Place fillets on a parchment-lined baking sheet. Bake for 10–12 minutes.
6. Safety Check: The fish is done when it is opaque throughout, reaches 145°F (63°C), and flakes easily with a fork.

4. The Tropical Finish

7. Transfer the warm fillets to a plate and generously top with the chilled mango salsa.
8. The contrast between the warm, savory fish and the cold, sweet salsa is the “Gold Standard” texture profile.

Expert Tips:

• Mango Selection: Choose a mango that gives slightly to pressure but isn’t mushy. An overripe mango turns into purée, while an underripe one is too tart and crunchy for this delicate fish.
• Sog Prevention: You must pat the fish dry before adding oil. Surface moisture will cause the fish to steam rather than roast, leading to a bland, watery texture.