Imagine sinking your teeth into flaky, tender tilapia that’s perfectly pan-fried to golden brown, complemented by a sweet and tangy mango chutney. This Pan-Fried Tilapia with Mango Chutney is not only gluten free, but also an explosion of flavors that dances on your palate. It’s a meal that can elevate any dinner occasion, whether you’re hosting friends or just treating yourself.
Not only is this dish a feast for the senses, but it’s also incredibly simple to prepare. The combination of the savory tilapia and the vibrant mango chutney creates a balance that is both refreshing and satisfying. You might just find yourself making this dish a regular part of your culinary repertoire.
Pan-Fried Tilapia with Mango Chutney – A Flavorful Delight
The tilapia is delicately crispy on the outside while remaining moist and flaky on the inside, offering a delightful contrast in textures. The mango chutney adds a layer of sweetness and acidity, making it a perfect pairing for the fish.
Ingredients
- 4 tilapia fillets
- 1/2 cup all-purpose gluten-free flour
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1 cup diced ripe mango
- 1/4 cup finely chopped red onion
- 1 tablespoon lime juice
- 1 tablespoon chopped cilantro
- Salt and pepper to taste
Instructions
- Prepare the Chutney: In a bowl, mix the diced mango, red onion, lime juice, chopped cilantro, and season with salt and pepper. Set aside to let the flavors meld.
- Prepare the Tilapia: In a shallow dish, combine the gluten-free flour, paprika, salt, and black pepper. Dredge each tilapia fillet in the flour mixture, shaking off any excess.
- Pan-Fry the Fish: Heat olive oil in a large skillet over medium heat. Once hot, add the tilapia fillets and cook for about 3-4 minutes on each side, or until golden brown and cooked through.
- Serve: Plate the pan-fried tilapia and generously top with the mango chutney. Enjoy with a side of your choice.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 220kcal
- Fat: 10g
- Protein: 24g
- Carbohydrates: 14g
