Grilled Tilapia & Mango Salsa Wrap


This recipe is a quick and easy lunchtime snack or healthy dinner option. The great part is that you can use the leftover salsa with re-fried beans on toast as a follow up snack the next day. If you are feeling adventurous you can also add some strawberries to the mix or substitute the mango completely, as both provide a fresh, fruity twist to this fish wrap. This dish is a light, refreshing and, despite being slightly marinated in oil, healthy option for any time of day, full of omega-3's and vitamins.

The great thing about tilapia is that it's a very light fish which means that it readily absorbs flavours in marinades.


Ingredients

  • 1 pack of whole wheat or gluten free wraps

  • 1 cup long grain rice


Mango Salsa:

  • 1 large ripe mango, peeled, pitted and diced

  • 1 red bell pepper, diced

  • 1 jalapeno pepper, seeded and diced

  • 1/2 cup red onion, diced

  • 1/2 cup fresh cilantro, chopped

  • Juice of 1 fresh lime

  • Juice of 1/2 fresh lemon

  • 1 teaspoon apple cider vinegar

  • 1 teaspoon sugar

  • Salt and pepper to taste

Tilapia Marinade:

  • 2 (6 ounce) tilapia fillets

  • Zest from 1 fresh lime

  • Juice of 1 fresh lime

  • Juice of 1/2 fresh lemon

  • 1 teaspoon olive oil

  • 1 teaspoon dried basil

  • 1 clove garlic, minced

  • 1 tablespoon minced fresh parsley

  • 1/2 teaspoon ground cumin

  • 1 teaspoon ground black pepper

  • 1/2 teaspoon salt

Directions

  1. Whisk together extra-virgin olive oil, parsley, cumin, garlic, basil, 1 tablespoon lemon juice, 1/2 tablespoon lime juice, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a shallow basting dish.

  2. Add the tilapia fillets, coat with marinade, then lightly grate lime zest over fillets, cover with tin foil. Marinate in the refrigerator for 1 hour.

  3. Put rice on to cook and prepare according to instructions on packaging.

  4. Prepare the mango salsa by combining mango chunks, diced jalapeno and red bell peppers, red onions, and cilantro in a bowl. Squeeze 1/2 lime and 1/2 lemon juice over entire mix, and toss well. Add 1 tsp of apple cider vinegar, season to taste with salt and pepper, and refrigerate until ready to serve.

  5. Preheat an outdoor grill for medium-high heat, and lightly oil grate.

  6. Remove tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets 3 to 4 minutes per side depending on the thickness of the fillets until the fish is no longer translucent through the middle, and flakes easily with a fork.

  7. Mash fish fillets into chunks a bowl, coat inside of wraps with mayonnaise, add a layer of rice to the center, followed by a layer of tilapia and finally a layer of mango salsa. Close wraps and enjoy.


20 views0 comments

FOLLOW US ON INSTAGRAM

#brookhavenfarm

Details

Summerfields, Manzini

eSwatini, M200

info@brookhaven.farm

  • Brook Haven Farm | Instagram
  • Black Facebook Icon

© 2020 Brook Haven Farm.

0