American
Baked Tilapia with Mango Salsa
Mild tilapia bakes until it flakes, then gets a fresh mango salsa with lime, onion, and cilantro.
- Prep
- 15 min
- Cook
- 14 min
- Total
- 29 min
- Servings
- 4
- Difficulty
- Easy
Why you’ll love it
- Tilapia cooks in one short oven blast.
- The salsa stays raw so it tastes bright against the fish.
- USDA doneness for fish is 145°F in the thickest part.
- One pan and one bowl keep cleanup small.
Ingredients
Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.
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Instructions
- 1
Heat the oven to 400°F. Pat the tilapia dry and set it on a lightly oiled rimmed sheet pan.
- 2
Season the fish with 1 tsp kosher salt and the black pepper. Drizzle with the olive oil.
- 3
Bake 12 to 14 minutes, until the thickest fillet flakes and reads 145°F in the center.
- 4
While the fish bakes, stir the mango, red onion, jalapeño, cilantro, lime juice, and 1/4 tsp salt.
- 5
Spoon the salsa over the fillets and serve with lime wedges. Do not cook the salsa.
Pro tips
- Dice the mango small so every bite gets fruit.
- Leave the jalapeño seeds in if you want more heat.
- Frozen tilapia works after it is thawed and patted dry.
Easy substitutions
- tilapia
- cod or mahi-mahi, adding a few minutes if the fillets are thicker
- mango
- diced pineapple
- jalapeño
- a pinch of red pepper flakes
Storage and reheating
Storage
Refrigerate fish and salsa in separate containers up to 2 days. The salsa softens but stays safe if kept cold.
Reheating
Warm the fish covered at 300°F for about 8 minutes, until hot. Add the cold salsa after reheating.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 270
- Protein
- 32 g
- Carbs
- 14 g
- Fat
- 8 g
- Fiber
- 2 g
Moderate · Oven · High Protein
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An air fryer with a real basket
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A half-sheet pan
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An instant-read thermometer
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