Pan-Seared Tilapia with Mango-Avocado Salsa

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

Lightly pan-seared tilapia fillets served with a fresh and colorful mango-avocado salsa that balances sweetness and creaminess. This Latin American-inspired seafood recipe (gluten free), ready in about 18 minutes, pairs tilapia fillets, salt, 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 "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

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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 evenly.
2. 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.
3. 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.
4. Step 4: Remove the tilapia from the skillet and plate. Spoon the mango-avocado salsa generously over the fillets and serve immediately.