Smoky Spiced Tilapia with Mango Avocado Salsa

Just so we’re clear on this, tell me: we are all trying to eat more fish, right? I mean, it’s got to be on just about everybody’s list. You know. The list. The one in our heads enumerating all the things we intend to start doing to make ourselves healthier.

Practice yoga. Floss. De-clutter.
Those are mine (what are yours?)

Eat more fish. That’s also a biggie for me. I love that it’s packed with high-quality protein, and is very often low in fat. The fattier species, like salmon and tuna, provide very necessary omega-3 fatty acids. Better yet, fish is so versatile, it’s a great base on which to build a huge variety of dishes. Stir-fry, casseroles, kabobs, baked, broiled, or steamed. You can do it all.

Choosing a type of fish raises all kinds of questions, though, doesn’t it?

Farm-raised versus wild-caught?
Fresh versus frozen?
Haddock versus tilapia versus salmon versus cod versus…..

There are so many choices. And even more opinions on what’s “best” for you. Bottom line, though? Fish, in general, is a rock solid healthy choice. Just choose what you and your family like. If you’re new to fish, start out with milder-tasting species such as tilapia or haddock. If grilling is your thing, tuna and salmon steaks are a great choice.

Regardless of the species, make sure you choose a product that meets these basic guidelines (courtesy of the Academy of Nutrition and Dietetics):

The fish is sold by a reputable vendor.
It is stored according to food safety guidelines (i.e., on ice in a clean, refrigerated case).
It looks fresh (flesh is shiny, eyes are clear).
It smells fresh (like the ocean, not ‘fishy’).

There, now that you know everything there is to know about choosing fish, you’re ready to cook! And I’ve got a fab new recipe. Here’s why I love it. It uses tilapia, our #1 fish, uncommonly favored by all family members. It’s smoky without being spicy. It’s gorgeous to look at, all bold in its deep orange-red colors. It’s easy to dress up with an easy mango-avocado salsa. And, best yet, it helps highlight possibly the #1 reason why I adore fish. It is so easy and quick to cook up! 15 minutes in a hot oven and you’re done. That will leave plenty of time for the yoga and flossing. We’ll save the de-cluttering for another day year millennium.

Smoky Spiced Tilapia with Mango Avocado Salsa
Serves 4

Prep time: 15 minutes     Cook time: 15 minutes

1-1.25 lbs tilapia fillets (4-5 fillets)
1 tablespoon smoked paprika
1 teaspoon onion powder
1/2 teaspoon oregano
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt
2 tablespoons butter, melted
spray oil
********
1 ripe mango, diced medium
1/2 avocado, diced medium
1/4 cup peeled and chopped cucumber
2 tablespoons diced red onion
1 tablespoon fresh basil, sliced thinly
1 tablespoon lemon juice
1 tablespoon olive oil
salt, to taste

Preheat oven to 400 degrees Fahrenheit. Prepare a baking dish with spray oil.

Rinse and pat dry the tilapia fillets. Set aside. In a small bowl, combine the paprika, salt, pepper, onion powder, garlic powder, and oregano. With your fingers, rub the spice mixture into the top sides of the fillets. Place the fillets in the baking dish. Drizzle the melted butter over the tops. Bake for approximately 15 minutes, until fish is firm and flakes easily with a fork.

While the fish is baking, prepare the salsa ingredients. Gently combine the mango, avocado, onion, cucumber, and basil. Drizzle the olive oil and lemon juice over, and gently mix a bit more. Add salt to taste, if desired. Cover with clear plastic wrap until ready to use.

When the fish is done, serve with the salsa across the top, or as a side salad.

Looking for more recipes using nutrient-packed fish? Check out some of my other recipes featuring fish!

Spicy Fish Tacos with Crunchy Slaw
Grilled Tilapia with Smoked Paprika and Parmesan Mashed Potatoes
Granna’s Fish Chowder
Healthy Oven-Fried Haddock
Moroccan Grilled Salmon