Looking for a light, flavorful dish that feels like a vacation on a plate? This Baked Tilapia with Mango Salsa is my go-to recipe when I want something healthy, vibrant, and packed with fresh flavors. Tender tilapia fillets are seasoned with smoky spices, baked to perfection, and topped with a juicy mango salsa that’s sweet, tangy, and just a little spicy. Even if you’re new to cooking fish, this recipe is foolproof—let’s get started!
Why You Will Love This Recipe
This dish is a win-win: it’s quick enough for busy weeknights but fancy enough to serve guests. The tilapia cooks in under 15 minutes, and the mango salsa comes together in just 10. Plus, it’s gluten-free, low-carb, and full of lean protein and fresh fruit. The salsa alone is addictive—I’ve been known to eat it straight from the bowl!
Ingredients
- 4 tilapia fillets (about 6 oz each)
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 large ripe mango (diced)
- 1/2 medium red onion (finely chopped)
- 1/4 cup fresh cilantro (chopped)
- 1 lime (juiced)
- 1 small jalapeño (seeded and minced, optional)
Ingredient Prep Guide
Mango: Look for a mango that’s slightly soft to the touch but not mushy. Slice off the cheeks around the pit, score the flesh into cubes, and scoop them out with a spoon. If your mango isn’t ripe, let it sit in a paper bag for 1-2 days.
Red Onion: Soak chopped onions in cold water for 5 minutes to mellow their bite. Drain and pat dry before mixing into the salsa.
Tilapia: Pat the fillets very dry with paper towels—this helps them crisp up in the oven. If your fish smells overly “fishy,” rinse it under cold water first and dry thoroughly.
Equipment & Tools
- Baking sheet
- Parchment paper or silicone baking mat
- Mixing bowls (medium and small)
- Sharp knife and cutting board
- Measuring spoons
- Fish spatula (optional but helpful)
- Serving platter
Step-by-Step Instructions
1. Prep the oven and fish: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the tilapia fillets on the sheet, spacing them 1 inch apart. Drizzle olive oil evenly over both sides of each fillet.
2. Season the fish: In a small bowl, mix the smoked paprika, garlic powder, cumin, salt, and pepper. Sprinkle the spice blend evenly over both sides of the fillets, gently rubbing it into the flesh.
3. Make the mango salsa: In a medium bowl, combine the diced mango, red onion, cilantro, lime juice, and jalapeño (if using). Stir gently to avoid mashing the mango. Let it sit for 10 minutes to let the flavors marry while the fish bakes.
4. Bake the tilapia: Place the baking sheet in the oven and bake for 12-15 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
5. Serve: Use a spatula to transfer the tilapia to a platter. Top each fillet with a generous spoonful of mango salsa. Serve immediately.
Key Details
Total Time: 25 mins (Prep: 10 mins | Cook: 15 mins)
🍽️ Servings: 4 people
⚙️ Equipment: Baking sheet, mixing bowls, sharp knife
Serving Suggestions
Pair this dish with cilantro-lime rice or roasted sweet potatoes for a hearty meal. For a low-carb option, try cauliflower rice or a crisp green salad. If serving guests, garnish the platter with extra lime wedges and cilantro sprigs. This recipe works beautifully for summer cookouts, Lenten Fridays, or anytime you crave a taste of the tropics!
Pro Tips
Choose the right mango: Ataulfo mangoes are sweeter and less fibrous than Tommy Atkins varieties. If mangos are out of season, diced pineapple or peaches make a great substitute.
Avoid overcrowding: If your baking sheet is too small for all four fillets, use two sheets or bake in batches. Crowded fish will steam instead of developing a slight crust.
Customize the heat: Leave the jalapeño seeds in for extra spice, or add a pinch of cayenne to the fish seasoning. For mild heat, swap in diced bell pepper.
Storage and Reheating Instructions
Store leftover fish and salsa separately in airtight containers in the fridge for up to 2 days. To reheat tilapia, place it on a baking sheet in a 275°F (135°C) oven for 10 minutes—microwaving will make it rubbery. The salsa can be eaten cold or at room temperature.
Troubleshooting
Soggy fish: This happens if the fillets aren’t dried thoroughly before seasoning. Blot them with paper towels again right before baking.
Bland salsa: Add a pinch more salt or a teaspoon of honey to balance acidity. Letting it sit longer (up to 30 minutes) also deepens the flavors.
Overcooked tilapia: Use an oven thermometer to check your oven’s accuracy. At 400°F, 12 minutes is usually perfect for 1-inch-thick fillets.
Frequently Asked Questions
Can I use frozen tilapia?
Yes! Thaw it in the fridge overnight first, and pat it extra dry to remove excess moisture.
Can I make the salsa ahead?
The salsa tastes best fresh but will keep in the fridge for 1 day. Stir well before serving.
What if I don’t like cilantro?
Swap in fresh parsley or mint for a different herbal note. You can also omit herbs entirely.
Baked Tilapia with Mango Salsa
Ingredients
- 4 tilapia fillets about 6 oz each
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 large ripe mango diced
- 1/2 medium red onion finely chopped
- 1/4 cup fresh cilantro chopped
- 1 lime juiced
- 1 small jalapeño seeded and minced, optional
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the tilapia fillets on the sheet, spacing them 1 inch apart. Drizzle olive oil evenly over both sides of each fillet.
- In a small bowl, mix the smoked paprika, garlic powder, cumin, salt, and pepper. Sprinkle the spice blend evenly over both sides of the fillets, gently rubbing it into the flesh.
- In a medium bowl, combine the diced mango, red onion, cilantro, lime juice, and jalapeño (if using). Stir gently to avoid mashing the mango. Let it sit for 10 minutes to let the flavors marry while the fish bakes.
- Place the baking sheet in the oven and bake for 12-15 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Use a spatula to transfer the tilapia to a platter. Top each fillet with a generous spoonful of mango salsa. Serve immediately.
