Pan-Seared Tilapia with Avocado and Mango Salsa

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

Light and flaky tilapia fillets pan-seared to golden perfection, topped with a bright and creamy avocado-mango salsa. This Mexican-inspired seafood recipe, ready in about 20 minutes, pairs tilapia fillets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 fillets (about 6 oz each) tilapia fillets
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 medium, diced ripe mango
• 1 medium, diced ripe avocado
• 1/4 cup, finely chopped red onion
• 1/4 cup, chopped cilantro leaves
• 2 tbsp lime juice
• 1 small, seeded and minced jalapeño
• 1 tsp honey

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Instructions

1. Step 1: Pat 4 tilapia fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add tilapia fillets and cook for 3-4 minutes per side until golden brown and cooked through, flipping carefully.
3. Step 3: While fish cooks, combine 1 medium diced mango, 1 medium diced avocado, 1/4 cup finely chopped red onion, 1/4 cup chopped cilantro leaves, 1 small minced jalapeño, 2 tbsp lime juice, and 1 tsp honey in a bowl. Gently toss to combine.
4. Step 4: Remove tilapia from skillet and plate. Spoon generous amounts of the avocado-mango salsa over each fillet and serve immediately for a fresh, tropical-inspired dish.