This is such a light and refreshing meal. The tilapia fillets are baked in a sweet and spicy orange sauce and are topped with a mango salsa made of fresh mango, peppers, onion, cucumber, and some warm spices.
Of all the flavors, I’d say that the mangoes are the star of this dish— especially the mangos in season lately. They are just phenomenal! I mean, in the last few weeks, I think I have bought some of the best tasting mangos of my life. I just can’t get enough. And now that I have been spoiled by this great salsa, it’s hard to imagine eating fish without it!
There’s a whole balancing act going on in this meal. Warm fish topped with a cold salsa. Cayenne and Paprika spices tempered by cucumber and mango. All the pieces of this recipe complement the meal as a whole… yum yum yum! I love how the salsa really adds a brightness and a crisp to the meal.Isn’t it pretty? You may have to adjust the spices in the salsa and in the orange sauce if you don’t like spicy food. I wouldn’t say this is too “spicy”, but it definitely has a kick to it. A small amount of cayenne pepper goes a long way! If you want it to have less of a kick, I’d reduce the cayenne pepper to only a pinch in the salsa and in the sauce.
Once the sauce is thickened up by the coconut flour (start with 1 tbs and slowly add up to 2), you lather it onto the fish.Don’t forget to top each piece of fish with some of that salsa! This was great with avocado, which I promptly mixed into the salsa, and which tasted great in the salsa!
I also always make an extra tilapia fillet or two so that I have lunch prepared for the next day. You could re-heat it or even eat it cold. FYI—this fish tastes great cold on a salad!
- 1⅓ cup of diced mango (this was 1 large mango for me)
- ½ cup diced red pepper
- ½ cup diced red onion
- ½ cup diced cucumber
- 1 Tbs lemon
- 1 Tbs + 1 tsp honey (divided btw the fish and the salsa)
- ⅛ tsp + ¼ tsp paprika (divided btw the fish and the salsa)
- ⅛ tsp + ¼ tsp cayenne pepper (divided btw the fish and the salsa)( also, if you don't want it too spicy-- reduce to a pinch for both the fish and the salsa)
- ¼ tsp salt
- ⅛ tsp pepper
- ⅛ tsp red pepper flakes (don't put it if you don't want it too spicy)
- 4 tilapia fillets (wild and all natural)
- 2 oranges juiced- becomes ¾-1 cup of orange juice (depending on the size of the oranges)
- 1½- 2 Tbs coconut flour (start with 1 and see how thick the sauce gets, I liked it with 2, but its up to your personal preference) (I always use the Nutiva Organic)
- Preheat the oven to 350 degrees.
- Juice two oranges in a juicer-- this should result in ¾ to 1 cup of orange juice depending on the size of the oranges. Set the juice aside. ( I like the Waring Pro Juicer for cooking because it is fast to use and clean!)
- Mix together the diced mango, red pepper, red onion, and cucumber in a small bowl to make the salsa.
- Top the salsa with 1 Tbs of lemon and 1 Tbs of honey and mix well. Salt and Pepper to taste (I only used a pinch of both each). Then, set the salsa aside.
- Take the orange juice back out and put ¾ cup of it into a bowl. Put ¼ tsp paprika, ¼ tsp cayenne pepper, 1 tsp honey, ¼ tsp salt, ⅛ tsp honey, ⅛ tsp red pepper flakes, and 1½- 2 tsp coconut flour into ¾ cup of orange juice and mix well. You may want to start by putting 1 Tbs of coconut flour in and see how thick it gets and slowly add up to another tbs of it in. I used 2 tbs.
- Place 4 tilapia fillets in a 13x9 inch pan. Cover the filets in the thickened orange juice mixture and use the back of a spoon to evenly distribute it over all of the fish. If there is extra orange juice, pour the remaining ¼ in the pan.
- Put 1 Tbs of the mango salsa on each tilapia fillet-- so you'll be using 4 tbs of it here.
- Put the fish into the oven for 20 minutes.
- Eat the cooked fish with the rest of the mango salsa that you prepared. Enjoy!