Pan-Seared Tilapia with Mango Salsa

Name: Pan-Seared Tilapia with Mango Salsa
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: American
Ingredients: 1 cup long-grain white rice; 2 cups water; 4 tbsp butter; 1 tbsp olive oil; 1 mango; 1/2 medium red onion; 1/4 cup cilantro; 1 can (4 oz) diced green chiles; 2 tbsp lime juice; 2 tilapia fillets (about 6 oz each); Cajun seasoning, to taste; black pepper, to taste; 2 tbsp olive oil

This pan-seared tilapia features Cajun-spiced fillets served over fluffy rice and topped with a bright, fresh mango salsa made from diced mango, red onion, cilantro, green chiles, and lime juice. It's a complete weeknight meal ready in under 30 minutes.

🌍American 🏷️Pan-seared tilapia 🏷️Tilapia 🏷️Fish recipe 🏷️Mango salsa Rice

🏷️

🏷️Weeknight dinner

-0:00

4bettyg23onTikTok

Total

30 min

Servings

2

Difficulty

Easy

Est. Cost

$25–$41

Recipe Source

View original recipe

From TikTok · by 4bettyg23

-0:00

4bettyg23onTikTok

Ingredients

1 cup long-grain white rice
2 cups water
4 tbsp butter
1 tbsp olive oil
1 mango
1/2 medium red onion
1/4 cup cilantro
1 can (4 oz) diced green chiles
2 tbsp lime juice
2 tilapia fillets (about 6 oz each)
Cajun seasoning, to taste
black pepper, to taste
2 tbsp olive oil

13 Ingredients

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Instructions

1
Measure rice into a saucepan and rinse thoroughly with water until it runs clear.
2
Add water, butter, and a drizzle of olive oil to the rinsed rice in the saucepan.
3
Bring the rice to a boil, then reduce the heat to low, cover, and let it simmer until the water is absorbed, about 15-20 minutes.
4
While the rice is cooking, prepare the mango salsa. Peel and dice the mango and place it in a mixing bowl.
5
Dice the red onion and add it to the bowl with the mango.
6
Chop the cilantro and add it to the salsa.
7
Add the can of diced green chiles to the bowl.
8
Squeeze in the lime juice and stir everything together to combine. Set the salsa aside.
9
Pat the tilapia fillets dry with a paper towel.
10
Season both sides of the tilapia fillets generously with Cajun seasoning and black pepper, rubbing it in gently.
11
Heat olive oil in a cast iron skillet over medium-high heat.
12
Carefully place the seasoned tilapia fillets in the hot skillet and cook for 2-3 minutes per side, until golden brown and cooked through.
13
Once the rice is cooked, fluff it with a fork.
14
To serve, plate the pan-seared tilapia alongside a scoop of fluffy rice and top with a generous portion of the fresh mango salsa.

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Tips & Notes

Pro tips

Pat tilapia fillets dry with paper towels before searing; this ensures better browning and prevents sticking.
Use medium-high heat and don't move the fish once it hits the pan—let it develop a golden crust for 3-4 minutes before flipping.
Prepare the mango salsa while the rice cooks to streamline timing; dice the mango just before assembly to preserve texture.
Don't overcook tilapia; it's a delicate white fish that toughens quickly. Aim for opaque flesh that flakes gently.

Substitutions

Flounder or cod → alternative mild white fish with similar cook times
Long-grain white rice → jasmine or basmati rice for different flavor profile
Fresh mango → frozen diced mango (thawed) if fresh is unavailable
Cilantro → parsley or mint for different herb character

Storage & make-ahead

Store leftover tilapia and rice separately in airtight containers for up to 2 days. Reheat rice gently with a splash of water; eat tilapia cold or warm briefly in a low oven. Store salsa separately and consume within 1 day.