Tilapia is the kind of weeknight hero you want when you’re short on time but craving something bright and satisfying. This pan-seared version cooks in minutes and gets a fresh lift from a juicy mango salsa. The sweet mango, cool cucumber, and lime bring the fish to life without much effort.
It’s light, colorful, and feels restaurant-worthy, even though it all comes together in one pan and a bowl. Serve it with rice, greens, or tortillas and dinner is done.
Why This Recipe Works
This recipe balances flavors: the mild, flaky tilapia pairs beautifully with a sweet-tart mango salsa. A quick sear gives the fish a crisp, golden crust while keeping the inside tender.
The salsa adds freshness and texture, so the dish tastes more complex than the short ingredient list suggests. It’s also flexible—use what you have, swap herbs, and adjust heat to your liking.
Ingredients
- For the Tilapia:
- 4 tilapia fillets (about 4–6 ounces each), patted dry
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon paprika (sweet or smoked)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 2 tablespoons olive oil (or a mix of olive oil and butter)
- 1 tablespoon fresh lime juice (plus lime wedges for serving)
- For the Mango Salsa:
- 1 large ripe mango, diced small
- 1/2 medium red onion, finely diced
- 1/2 English cucumber, diced small (peel if you prefer)
- 1 small red bell pepper, diced
- 1 jalapeño, seeded and finely minced (leave seeds for more heat)
- 1/4 cup fresh cilantro, chopped
- Zest of 1 lime
- 2 tablespoons fresh lime juice
- 1 tablespoon extra-virgin olive oil
- Pinch of kosher salt and a few grinds of black pepper
- To Serve (Optional):
- Steamed rice, quinoa, or warm tortillas
- Avocado slices or a simple green salad
How to Make It
- Mix the salsa: In a bowl, combine mango, red onion, cucumber, red bell pepper, jalapeño, cilantro, lime zest, lime juice, and olive oil. Season with a pinch of salt and pepper.
Toss gently and set aside to let the flavors mingle.
- Pat the fish dry: Use paper towels to remove moisture from the tilapia. Dry fish sears better and browns nicely.
- Season the fillets: In a small bowl, mix salt, pepper, paprika, garlic powder, and cayenne (if using). Sprinkle evenly over both sides of the fish.
- Heat the pan: Set a large nonstick or stainless skillet over medium-high heat.
Add olive oil and let it shimmer. The pan should be hot before the fish goes in.
- Sear the tilapia: Lay the fillets in the pan, presentation side down. Don’t crowd the pan; cook in batches if needed.
Sear for 2–3 minutes until the edges turn opaque and the underside is golden.
- Flip and finish: Gently flip and cook another 2–3 minutes, depending on thickness. The fish is done when it flakes easily and reaches 145°F at the thickest part.
- Add a bright finish: Turn off the heat and squeeze 1 tablespoon fresh lime juice over the fish. This wakes up the spices and adds freshness.
- Plate and top: Transfer fillets to plates or a platter.
Spoon the mango salsa generously over the top. Serve with rice, tortillas, or salad and extra lime wedges.
How to Store
- Cooked tilapia: Store in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet over low heat or in the microwave in short bursts.
- Mango salsa: Keeps well for 2–3 days in the fridge.
Stir before serving. If it releases extra liquid, drain a little or use a slotted spoon.
- Freezing: Not recommended for the salsa. The fish can be frozen for up to 2 months, but the texture is best fresh.
Why This is Good for You
Tilapia is a lean source of protein and cooks with minimal added fat.
Mango, peppers, and cucumber add vitamins A and C, fiber, and hydration. Lime and cilantro bring antioxidants and flavor without extra calories. You get a satisfying, colorful plate that’s light yet filling, especially if you pair it with whole grains or a crisp salad.
Common Mistakes to Avoid
- Skipping the pat-dry step: Wet fish steams instead of sears, leading to a pale, soggy exterior.
- Overcrowding the pan: Too many fillets drop the pan temperature and prevent browning.
Cook in batches.
- Overcooking: Tilapia cooks fast. Pull it as soon as it flakes easily or hits 145°F.
- Underseasoning: Tilapia is mild. Use enough salt and spices to make it pop against the sweet salsa.
- Using underripe mango: A hard, starchy mango won’t give you the juicy sweetness this dish needs.
Look for fragrant, slightly soft fruit.
Variations You Can Try
- Spice swap: Replace paprika with chili powder, Cajun seasoning, or a jerk-style blend for a bolder kick.
- Fruit twist: Use pineapple, peaches, or strawberries instead of mango. Mix and match based on what’s ripe.
- Herb change: Try mint or basil in the salsa for a different fresh note.
- Grilled version: Brush the fillets with oil and grill 2–3 minutes per side. Char adds a nice smoky flavor.
- Creamy finish: Add a spoonful of Greek yogurt or a drizzle of chipotle-lime crema on the plate for contrast.
- Low-carb plate: Serve with cauliflower rice and extra cucumber for crunch.
FAQ
Can I use frozen tilapia?
Yes.
Thaw it fully in the fridge, then pat very dry. Frozen fillets can hold extra moisture, so drying well is key for a good sear.
What if I can’t find ripe mango?
Use frozen mango chunks (thawed and drained) or swap in pineapple. Taste and adjust lime and salt since frozen fruit can be sweeter.
Is tilapia sustainable?
Look for tilapia that’s labeled as responsibly farmed or certified by reputable organizations.
Buying from a trusted source helps ensure better practices.
Can I make the salsa ahead?
Yes. Make it up to 1 day ahead and refrigerate. Add fresh lime juice just before serving if you want a brighter pop.
How do I keep the fish from sticking?
Use a well-heated pan and enough oil, and avoid moving the fish too soon.
Once a crust forms, it releases more easily from the pan.
What sides go best with this?
Steamed jasmine rice, coconut rice, quinoa, black beans, or a simple arugula salad all work well. Warm tortillas turn it into easy fish tacos.
Can I use another fish?
Absolutely. Cod, halibut, snapper, or mahi-mahi are great options.
Adjust cook time based on thickness.
Final Thoughts
Pan-Seared Tilapia with Mango Salsa is simple, bright, and unfussy—all the things you want on a busy night. A hot pan and a handful of fresh ingredients do the heavy lifting. Keep this one in your back pocket for when you want something fresh and colorful without a lot of work.
It’s a crowd-pleaser that tastes like sunshine on a plate.