Pan-Seared Tilapia with Mango-Avocado Salsa
Lightly pan-seared tilapia fillets served with a fresh and colorful mango-avocado salsa that balances sweetness and creaminess. This latin american-inspired seafood (gluten free) ready in about 18 minutes blends 5 oz each tilapia fillets, divided salt, divided black pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 pieces, 5 oz each tilapia fillets
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 2 tbsp olive oil
- 1 medium, diced ripe mango
- 1 medium, diced ripe avocado
- 2 tbsp finely chopped red onion
- 2 tbsp fresh lime juice
- 2 tbsp chopped fresh cilantro
- 1 small, seeded and minced jalapeño
Instructions
- Step 1: Pat 4 tilapia fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper evenly.
- Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Add the tilapia fillets and cook for 3-4 minutes on each side until the edges are golden and the fish flakes easily with a fork.
- Step 3: While the fish cooks, combine 1 medium diced ripe mango, 1 medium diced ripe avocado, 2 tbsp finely chopped red onion, 2 tbsp fresh lime juice, 2 tbsp chopped fresh cilantro, and 1 small minced jalapeño (seeded) in a bowl. Toss gently to combine.
- Step 4: Remove the tilapia from the skillet and plate. Spoon the mango-avocado salsa generously over the fillets and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Tilapia with Mango-Avocado Salsa take to make?
Total time is about 18 minutes (10 min prep + 8 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Tilapia with Mango-Avocado Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Tilapia with Mango-Avocado Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Tilapia with Mango-Avocado Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Tilapia with Mango-Avocado Salsa gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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