Tilapia with Tangerine Salsa
Tilapia with Tangerine Salsa is a fresh and tropical-inspired weeknight meal. It is ready in 30 minutes (or less!) and the flavors will take you away to a tropical vacation. It is dairy free and only 259 calories per serving.
This recipe was originally shared on February 8th, 2012. I have updated the images and text today.
Table of contents
Why We Love This Tilapia Recipe
I came up with this Tilapia recipe right after my return from a Caribbean vacation. {Cooking with the ingredients and flavors I experienced from my trip always helps not feel so sad that my vacation is over.} Today’s fish recipe is bursting with the flavors of the Caribbean mixed with this season’s star fruit: citrus! I chose tangerines as the base for a fresh and tasty salsa to spoon over the sauteed fish. It’s like a little bridge for a vacation sick heart.
Serve it with mixed rice pilaf, lemon almond quinoa or cauliflower rice to make it a meal.
Nutrition Bonus: Tangerines and red bell pepper are great sources of Vitamin C.
Ingredient Notes
- Lime juice: For tartness in the salsa
- Honey: To sweeten and balance the salsa a little bit
- Freshly grated galangal root: This tuber looks a lot like ginger (shown above.) Find it at this time of year in the produce department with tropical fruits and roots. If you can’t find galangal root, you can use a small amount of fresh grated ginger root in the salsa instead. Try using about 1/2 teaspoon and taste and add more if desired.
- Salt
- Tangerines: You can sub in oranges if you like
- Scallions: Or green onion. Sub in minced red onion if desired
- Red bell pepper
- Cilantro leaves
- Tilapia fillet: Feel free to use another fish if desired.
- All-purpose flour
- Avocado oil or organic canola oil
Step-By-Step Instructions For This Tilapia Recipe
Make Tangerine Salsa
Whisk lime juice, honey, galangal and ¼ teaspoon salt in a medium bowl. Gently stir in tangerine, scallions, bell pepper and cilantro and set aside.
Dredge Tilapia Filets in Flour
Place tilapia in a large baking dish. Sprinkle with the remaining ½ teaspoon salt. Sprinkle flour over the fish and turn to coat.
Cook Tilapia
Heat 1 tablespoon canola in a large non-stick skillet over medium high heat. Cook about half of the tilapia in the skillet until golden brown and cooked through, 2 to 4 minutes per side.
Remove the fish to a plate and keep warm. Reduce temperature to medium-low and add the remaining 1 teaspoon canola oil to the skillet.
Cook the remaining tilapia until browned and cooked through, 2 to 4 minutes per side. Serve the fish with the salsa.
FAQs and Expert Tips
The salsa can be made 24 hours in advance. Keep refrigerated. The fish is best freshly cooked and served immediately.
If you aren’t into fish, this combo is also great with marinated, grilled chicken breast. Try pounding it to an even thickness and then marinate it in grated galangal, lime zest and tamari for an hour before grilling.
Serving Suggestions
On the side try with our Sauteed Napa Cabbage or Sauteed Bok Choy. Both have a little ginger that would be excellent with this dish.
More Delicious Citrus Recipes
If you love this recipe, enjoy more inspired healthy recipes featuring fresh citrus this season:
- This Orange Chicken is made with fresh orange juice and zest
- You’ll love this Lemon Dressing for all of your winter salads
- Don’t miss out on these juicy lemon arugula pork chops once grilling season begins.
- The key to this Kale Salad with Citrus is using high-quality olive oil in the dressing.
- Season your green beans with Orange and Ginger and make them ahead!
- This beautiful Wild Rice Salad with Orange Segments is a classic dish to make for a special occasion.
- If you can find meyer lemons try them in this Roasted Sweet Potato with Citrus Dressing or this Lemon Almond Quinoa side dish.
At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie
Print Tilapia with Tangerine Salsa
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This Tilapia with Tangerine Salsa is flavored with bright citrus, cilantro and lime and it is so easy to make. It’s ready in just 30 minutes!
Ingredients
- 2 tablespoons lime juice
- 1 teaspoon honey
- 1/2 to 1 teaspoon freshly grated galangal root, preferably grated with a rasp-style grater
- 3/4 teaspoon salt, divided
- 3 tangerines, peeled and diced
- 2 scallions, sliced
- 1/2 red bell pepper, finely diced
- 1/4 cup roughly chopped cilantro leaves
- 1 1/2 pound tilapia fillet
- 1/4 cup all-purpose flour
- 1 tablespoon plus 1 teaspoon avocado oil or organic canola oil, divided
Instructions
- Whisk lime juice, honey, galangal and ¼ teaspoon salt in a medium bowl. Gently stir in tangerine, scallions, bell pepper and cilantro and set aside.
- Place tilapia in a large baking dish. Sprinkle with the remaining ½ teaspoon salt. Sprinkle flour over the fish and turn to coat.
- Heat 1 tablespoon canola in a large non-stick skillet over medium high heat. Cook about half of the tilapia in the skillet until golden brown and cooked through, 2 to 4 minutes per side. Remove the fish to a plate and keep warm. Reduce temperature to medium-low and add the remaining 1 teaspoon canola oil to the skillet. Cook the remaining tilapia until browned and cooked through, 2 to 4 minutes per side. Serve the fish with the salsa.
- Prep Time: 30 minutes
- Cook Time: 16 minutes
- Category: Main Course
- Method: Stove Top
- Cuisine: American
Nutrition
- Calories: 259
- Sugar: 8
- Sodium: 544
- Fat: 9
- Saturated Fat: 2
- Carbohydrates: 17
- Fiber: 2
- Protein: 32
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