Tuesday, April 22, 2008

Recipe for Roasted Tilapia with Black Bean, Mango, Lime and Cilantro Salsa

Tilapia with Black Bean and Mango SalsaNow that I've perfected the recipe for World's Easiest Roasted Tilapia, I keep making it over and over, and this dinner with the roasted Tilapia served with black bean and mango salsa was definitely a winner. Not only did the black beans look great paired with the bright yellow mango, but the flavors in this salsa went perfectly with the mild-flavored Tilapia. I'm always in favor of recipes that combine lime and cilantro, so having that added to the mix didn't hurt a bit.

Mangos grow on trees, and there are more than 1,000 cultivars of mango growing in Indian, North America, South America, Central America, the Caribbean, Africa, Australia, and Southeast Asia. They are often used in chutney and mango salsa, and mangos are eaten ripe and unripe both in many parts of the world. You're probably used to seeing bright yellow fruit on mangos, but the fruit can also be orange or red, depending on the variety of mango. Whatever color, most mango varieties are sweet and juicy, and mangos are a good source of fiber, and are rich in many vitamins and minerals. This is the second time I've written about mangos for Weekend Herb Blogging, hosted this week by Margot from Coffee and Vanilla


Roasted Tilapia with Black Bean, Mango, Lime, and Cilantro Salsa
(Makes about 2 cups salsa, salsa recipe created by Kalyn with inspiration from this recipe featured by the National Mango Board, who provided the mangos used to test this recipe.)

Ingredients:
4 pieces Tilapia

Salsa Ingredients:
1 can black beans, rinsed and drained well
1 mango, peeled and diced
1/4 cup green onion, very thinly sliced
1/2 cup chopped cilantro (about half a bunch of cilantro)
2-3 T fresh lime juice
2-3 T olive oil
1/2 tsp. ground cumin
1/4 tsp. hot sauce (I used Sriracha sauce)

Instructions:
Follow instructions for World's Easiest Roasted Tilapia to cook the Tilapia.

Before you start to roast tilapia, pour canned black beans into a colander placed in the sink, and rinse well with cold water until no more foam appears. Let beans drain, then blot dry with paper towel if they still look wet.

Cut mango flesh away from the pit, cutting along both sides of the flat oblong shaped pit. (Here are excellent instructions for How to Cut a Mango from Simply Recipes.) Cut mango into 1/2 inch dice and place in plastic bowl. Add drained black beans, thinly sliced green onion and chopped cilantro.

Combine 2 T lime juice, 2 T olive oil, cumin and hot sauce in small bowl, and whisk together. Mix into black bean mixture. Check to see if the mixture seems too dry, and add a bit more lime juice and olive oil if needed.

Serve black bean and mango salsa spooned over hot roasted Tilapia.



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South Beach Diet and Low-Glycemic Suggestions:
Tilapia served with this black bean and mango salsa would be a great main dish for phase two or three of the South Beach Diet. I think this would taste great with Spicy Mexican Slaw with Lime and Cilantro.

More Versions of Mango Salsa to Try:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Mango Salsa with Red Bell Pepper (with links to more mango recipes)
Mango Salsa from Simply Recipes
Corn and Mango Salsa from Mahanandi
Spicy Salmon with Mango Salsa from Blue Kitchen
Mango Salsa from For the Love of Food
Mango Pineapple Salsa from Tigers and Strawberries
Pan-Fried Halibut with Mango Salsa from Teczcape - An Escape to Food
Mango Salsa from Cumin and Coriander
Roasted Halibut Tacos with Mango Salsa from The Perfect Pantry
Seared Scallops with Mango-Melon Salsa from Steamy Kitchen
Grilled Halibut with Mango Salsa from Jerry's Thoughts, Musings, and Rants

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20 comments:

  1. Tilapia is one of my favorites...it's so quick and easy! I've never tried roasting it before...thanks for the recipe:)

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  2. i lovee mangoes very much and they sound divine with fish...hmm maybe i'll try prawns...thanks for the idea! healthy and yummy as always :)

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  3. Ok so I know this is going to be a silly question but I am going to ask anyway because I have no idea. What is Tilapia? The recipe looks excellent and I would like to give it a try. Hopefully I can get it down here in NQ, Australia.

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  4. This has all my two all-time favorite ingredients -- CILANTRO and MANGO! How can I resist this. I think not. ;-)

    Paz

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  5. I do love your World's easiest roasted Tilapia recipe. Paired with black beans and salsa a definite winner.

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  6. I love tilapia and black beans. The combination looks fantastic. I like the versatility of tilapia - it lends it self to so many different recipes.

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  7. Squishy, Tilapia is a type of very mild flavored white fish which eats plants so it's very sustainable (and delicious!) You can read more about Tilapia at Wikipedia. I think it's available in most places in the world, at least I know it's sold in Asia.

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  8. Ok, so I am a bit fish challenged. Like I don't cook it (not because of the smell or anything like that but more because I am intimidated by it -- the other day I ended up throwing away some lovely salmon when I hacked it up trying to remove the skin). I love fish. This sounds devine, I have some trader joe's frozen orange roughy in the house. Would this cooking method and recipe work for that?

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  9. This salsa looks delicious. It would be great on quinoa for lunch too!

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  10. Jasmine, I think it would work, although I've only cooked orange roughy once I think so I'm not that familiar with it (it's very expensive here.) I'd keep an eye on it to see if the cooking time might be a bit less, and let us know how it turns out if you try it.

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  11. Kalyn, this dish has everything I love in it!

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  12. Mango and black beans has become a really classic combination; the flavors work so well together. Lately I've been seeing many varieties of mango in the market. As none of these are local to my area, I just try to buy the best I can find. Indian markets are often a good source for mango, too.

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  13. That mango and bean salsa sounds really good. It just wouldn't be the same without lots of yummy cilantro!

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  14. There's something between mango and cilantro isn't it ? :P and with that squeeze of lime...magic!

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  15. That's summer on a plate right there.

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  16. Roasted tilapia again, this is great you keep reminding me how much I wanted to try this.

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  17. OMG, I made this dish last night! Huge hit! I found a "citrus" fish rub in my local supermarket...it was great. I served it with a salad I make with balsalmic and lemon olive oil.

    Thanks for the recipe.

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  18. I love this recipe, thank you Kalyn :) I finally got a while to go through all entries ;)
    Margot

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  19. it's taken me so long to get online and check last week's WHB entries.
    i wish i'd done it earlier because this looks great.

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  20. thanks for the recipe - it was delicious!! the hubs rarely eats beans but he ate them all tonight with this salsa recipe.

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