Spicy Baked Tilapia with Mango Salsa & Cauliflower Rice
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By honeycka
Spicy Baked Tilapia with Mango Salsa & Cauliflower Rice
Updated at: Sun, 13 Jul 2025 00:37:50 GMT
Nutrition balance score
Great
Glycemic Index
46
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories383.5 kcal (19%)
Total Fat18.1 g (26%)
Carbs29 g (11%)
Sugars18.9 g (21%)
Protein30.5 g (61%)
Sodium990.3 mg (50%)
Fiber6.6 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Tilapia
2 x 5 oztilapia fillets
1 Tbspolive oil
or spray oil
1 tspsmoked paprika
½ tspchili powder
¼ tspcumin
¼ tspgarlic powder
cayenne pepper
adjust to taste
salt
to taste
black pepper
to taste
0.5juice of lime
Salsa
1mango
ripe, diced small
0.5avocado
ripe, diced, firm-ripe works best
0.25red onion
small, finely chopped
0.5jalapeño
minced, remove seeds for less heat
1 Tbspfresh cilantro
chopped
0.5lime
Juice of, add more to taste
salt
Starch
Instructions
Fish Cook
Step 1
Preheat oven to 400°F (200°C).
Step 2
Pat tilapia dry, then rub with olive oil and spice blend (paprika, chili powder, cumin, garlic, cayenne, salt, pepper).
Step 3
Place on a parchment-lined baking sheet. Squeeze lime juice over the top.
Step 4
Bake for 12–15 minutes, or until fish flakes easily with a fork.
Salsa
Step 5
Gently combine all ingredients in a bowl.
Step 6
Be careful not to mash the avocado — fold it in last with a spoon.
Step 7
Let sit for 5–10 minutes for flavors to meld.
Rice
Step 8
In a nonstick skillet over medium heat, cook garlic in oil until fragrant (30 sec).
Step 9
Add cauliflower rice, season with salt, pepper, and optional cumin or lime zest.
Step 10
Sauté 5–7 minutes until tender and slightly golden. Finish with a splash of lime juice if desired.
Notes
1 liked
0 disliked
Delicious
Easy
Go-to
Spicy
Under 30 minutes
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