Tilapia with Coconut-Almond Crust & Mango Salsa

Name: Tilapia with Coconut-Almond Crust & Mango Salsa
Yield: 2
Ingredients: 3 tablespoons flaked coconut; 1 tablespoon chopped almonds; 1/4 cup Mountain High® original plain yoghurt; 1 teaspoon finely chopped garlic; 1/8 teaspoon salt; 1/8 teaspoon pepper; 2 tilapia fish fillets (about 4 oz each); 1/2 cup chopped mango; 1 1/2 teaspoons finely chopped jalapeño; 1 tablespoon finely chopped red onion; 1 1/2 teaspoons extra virgin olive oil; 1/2 teaspoon finely chopped fresh mint leaves

2 Servings
250 Calories per Serving

Shake up the weeknight dinner routine with a little tropical elegance.

Ingredient List

Crusted fish:

3 tablespoons flaked coconut
1 tablespoon chopped almonds
1/4 cup Mountain High® original plain yoghurt
1 teaspoon finely chopped garlic
1/8 teaspoon salt
1/8 teaspoon pepper
2 tilapia fish fillets (about 4 oz each)

Mango salsa:

1/2 cup chopped mango
1 1/2 teaspoons finely chopped jalapeño
1 tablespoon finely chopped red onion
1 1/2 teaspoons extra virgin olive oil
1/2 teaspoon finely chopped fresh mint leaves

Preparation

In a small bowl, combine the coconut and almonds.
In a shallow glass dish, combine yoghurt, garlic, salt, and pepper. Dip fish in yoghurt mixture, turning to coat evenly. Place fish on a cookie sheet with sides, sprayed with cooking spray. Evenly cover the top of the fish with the coconut-almond mixture. Bake at 350°F for 18 to 20 minutes or until fish is opaque in the center.
Meanwhile, make the salsa: Combine all salsa ingredients in a small bowl and mix well.
Serve warm fish with the Mango Salsa.

Nutrition Information

Nutrition Information (Amount per serving)

Total Fat 10g 16%, Saturated Fat 4g 20%, Cholesterol 65mg 21%, Sodium 280mg 12%, Potassium 510mg 15%, Total Carbohydrate 15g 5%, Dietary Fiber 2g 7%, Vitamin A 8%, Vitamin C 10%, Calcium 8%, Iron 4%, Vitamin D 50%, Vitamin E 15%, Thiamin 8%, Riboflavin 10%, Niacin 10%, Vitamin B6 15%, Folic Acid 4%, Vitamin B12 35%, Pantothenic Acid 6%, Phosphorus 30%, Magnesium 20%, Zinc 6%, Selenium 80%, Copper 8%, Manganese 20%

Nutrition Other (Amount per serving)

Calories 250, Calories from Fat 90, Trans Fat 0g, Monounsaturated Fat 4g, Polyunsaturated Fat 1 1/2g, Soluble Fiber 0g, Insoluble Fiber 1g, Sugars 10g, Protein 24g, Beta-Carotene 15%, Omega-3 1/2g, Carbohydrate Choice 1, Starch 1/2, Fruit 0, Other Carbohydrate 1/2, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 0, Very Lean Meat 0, Lean Meat 3, Medium-Fat Meat 0, High-Fat Meat 0, Fat 0, Fruits 1/4c, Vegetables 0c, Grains 0oz-eq, Meat & Beans 4oz-eq, Dairy 0c, Fats & Oils 1tsp