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Holly Van Lom
Roasted tilapia fillet with mango salsa
A tasty recipe. The main course contains the following ingredients: fish, mango, Tasty Tom tomatoes, lime, red pepper (in strips), spring onion (in thin rings), fresh coriander ((a 15), minced meat), tilapia fillet (fish) and olive oil extra virgin with garlic and chili pepper.
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Ingredients
Directions
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Mango with thin peel and cut flesh into thin slices. Cut slices into pieces. Cut tomatoes into quarters, remove seeds and cut flesh into cubes. Lime brooms, peel grate and lime squeezer. In a bowl, mix mango, tomato cubes, lime juice and zest, red pepper, spring onions and coriander. Add salt to taste. Leave Salsa at least 30 minutes so that taste can develop.
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Tilapia fillets halve in length. Sprinkle the filets with salt and pepper, brush with oil and leave for 5 minutes. Heat up the grill pan. Fish in 4-5 min. Brown and just roast, half-turn gently. Place fish on four warm plates; salsa on and off. Delicious with multigrain rice.
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Nutrition
200Calories
Sodium11% DV270mg
Fat9% DV6g
Protein50% DV25g
Carbs4% DV12g
Fiber8% DV2g
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