Blackened tilapia with mango salsa and quinoa

Ingredients

Weights are for the state named.

• Tilapia, baked 180 g · 230 kcal
• Quinoa, cooked 150 g · 180 kcal
• Mango 80 g · 50 kcal
• Pico de gallo (fresh tomato salsa) 60 g · 14 kcal
• Avocado 30 g · 49 kcal
• Lime juice, fresh 10 g · 3 kcal

Scaled for 1 servings; nutrition on the right stays per serving.

Method

Rub the tilapia with Cajun spices and pan-fry 3 minutes a side. Mix diced mango into the pico de gallo and serve over quinoa with avocado.

Nutrition per serving

Calories

526 kcal

Protein

56 g

Carbs

50 g

Fat

13 g

42% of the calories come from protein. Totals are the sums of the ingredient rows in the Ethereal food database (per 100 g values from national composition tables and labels), so logging this recipe puts exactly these numbers in your diary.