Pan-Seared Tilapia with Mango-Avocado Salsa

By AislePrompt Editorial · Published 2026-05-16 · Updated 2026-05-16

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Lightly pan-seared tilapia fillets served with a fresh and colorful mango-avocado salsa that balances sweetness and creaminess. This Latin American seafood recipe (gluten free), ready in about 18 minutes, pairs tilapia fillets, salt, and black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Build a week of meals around this recipe" 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.

Prep: 10 min Cook: 8 min Serves 4 Latin American cuisine 280 cal/serving

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Ingredients

4 pieces tilapia fillets, 5 oz each
1 tsp salt, divided
1/2 tsp black pepper, divided
2 tbsp olive oil
1 medium ripe mango, diced
1 medium ripe avocado, diced
2 tbsp finely chopped red onion
2 tbsp fresh lime juice
2 tbsp chopped fresh cilantro
1 small jalapeño, seeded and minced

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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.