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Tilapia with Coconut-Almond Crust & Mango Salsa

  • 2 Servings
  • 250 Calories per Serving

Shake up the weeknight dinner routine with a little tropical elegance.

Ingredient List

Crusted fish:

  • 3 tablespoons flaked coconut
  • 1 tablespoon chopped almonds
  • 1/4 cup Mountain High® original plain yoghurt
  • 1 teaspoon finely chopped garlic
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tilapia fish fillets (about 4 oz each)

Mango salsa:

  • 1/2 cup chopped mango
  • 1 1/2 teaspoons finely chopped jalapeño
  • 1 tablespoon finely chopped red onion
  • 1 1/2 teaspoons extra virgin olive oil
  • 1/2 teaspoon finely chopped fresh mint leaves

Preparation

  1. In a small bowl, combine the coconut and almonds.
  2. In a shallow glass dish, combine yoghurt, garlic, salt, and pepper. Dip fish in yoghurt mixture, turning to coat evenly. Place fish on a cookie sheet with sides, sprayed with cooking spray. Evenly cover the top of the fish with the coconut-almond mixture. Bake at 350°F for 18 to 20 minutes or until fish is opaque in the center.
  3. Meanwhile, make the salsa: Combine all salsa ingredients in a small bowl and mix well.
  4. Serve warm fish with the Mango Salsa.
Servings: 2
Serving size: 1 Serving
Amount per serving (Calories ): 250
Nutrition Facts
Food component / NutrientAmount% Daily Value*
Total Fat10g16%
Saturated Fat4g20%
Trans Fat0g% Value not available
Monounsaturated Fat4g% Value not available
Polyunsaturated Fat1 1/2g% Value not available
Cholesterol65mg21%
Sodium280mg12%
Total Carbohydrate15g5%
Dietary Fiber2g7%
Soluble Fiber0g% Value not available
Insoluble Fiber1g% Value not available
Sugars10g% Value not available
Protein24g% Value not available
Potassium510mg15%
Vitamin AValue not available8%
Vitamin CValue not available10%
CalciumValue not available8%
IronValue not available4%
Vitamin DValue not available50%
Vitamin EValue not available15%
ThiaminValue not available8%
RiboflavinValue not available10%
NiacinValue not available10%
Vitamin B6Value not available15%
Folic AcidValue not available4%
Vitamin B12Value not available35%
Pantothenic AcidValue not available6%
PhosphorusValue not available30%
MagnesiumValue not available20%
ZincValue not available6%
SeleniumValue not available80%
CopperValue not available8%
ManganeseValue not available20%
Omega-31/2g% Value not available
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.