Diabetes Care & Education


Home Sitemap Contact Us FAQs

Mango Edamame Salsa with Broiled Tilapia                                                             

Ingredients 

  • 1/2 cup frozen edamame, thawed
  • 1 mango, cubed
  • 1 small shallot or 1/8 cup red onion, diced
  • 1/4 cup frozen corn, thawed or 1/2 fresh corn cob, cooked and kernals removed from cob
  • 1/4 cilantro, diced
  • juice from 1/2 lime
  • 4 tilapia fillets (see notes below)
  • pinch of salt, peper, garlic powder, parsely, cayenne peper (optional) 

P1040217

 

Directions

1. In a bowl, combine edamame, mango, onion, corn, cillantro and lime juice and set aside

2. Heat oven to 425 degrees. Place fish on a baking sheet and drizzle with olive oil. Season with salt, pepper, garlic powder, parsely, and cayenne pepper (if using)

3. Place in oven and cook for about 10-15 minutes or until white and flaky and starting to look golden in color around the edges

4. Serve fish with mango salsa on top

Note

Any type of fish could be used such as salmon or halibut. Fish could also be grilled or baked

Serving Suggestions

Mango salsa is great with tortilla chips or pita chips, in a wrap, on a salad, or mixed with cooked rice or quinoa

 

Nutrition Facts

Serving Size: 1/2 cup salsa and 4oz fish

Servings Per Recipe: 4

Amount Per Serving

Calories 180

Total Fat 4 g

Saturated Fat 1 g
Polyunsat Fat  0.5 g
Monounsat Fat 1.5 g
Cholesterol 56.0 mg
Sodium 100.3 mg
 

Total Carbohydrate  13 g
Dietary Fiber 1 g

Protein  25 g