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Low calorie, high protein and huge flavor in a 20 minute main dish? You get it all in tilapia with spicy fresh salsa. Just a few basic ingredients come together to taste like so much more.

Tilapia with spicy fresh salsa

Watching your weight? Take it easy on the calories with this tilapia with spicy fresh salsa. A little spice from the jalapeños, and you'll fill up on healthy fats too. Swap the fish for any white, mildly flavored variety you like. 
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings 5
Calories 180kcal
Author Rachel Ballard


  • 5 tilapia filets thawed (or one per person)
  • 2 tablespoons olive oil
  • 1/4 teaspoon each salt and pepper
  • 3 cup roma tomatoes diced small or 3/4 quartered cherry tomatoes
  • 1 jalapeno pepper diced the same as the tomato ribs and seeds removed if you choose
  • 1/4 cup finely diced red or white onion
  • 3 tablespoons fresh lime juice
  • 2 tablespoons chopped cilantro
  • 1/4 teaspoon salt


  • Preheat the broiler to high and move the oven rack about 6 inches from the broiler.
  • Line a rimmed baking sheet with foil and spray lightly with cooking spray.
  • Place the tilapia on the baking sheet and pour the olive oil evenly over them.
  • Sprinkle with salt and pepper.
  • Broil the fish until it flakes with a fork, about 4 minutes per side or so if your fish is thin. Turn it once during cooking.
  • While the fish cooks, toss the tomatoes, jalapeño, onion, lime, cilantro and salt together in a small bowl. Set aside.
  • When the fish comes apart easily, remove from the oven and transfer to plates; top with your desired amount of fresh salsa and serve warm.


Calories: 180kcal