Cornmeal Crusted Tilapia with Mango Salsa- Dean - WI

Skip to Content

Start here...

on the path to full health and well-being.

Cornmeal Crusted Tilapia with Mango Salsa


1 mango, peeled and chopped
1/2 cup chopped fresh cilantro (some for salsa, extra for garnish)
1/2 cup diced red onion
1 lime - juice only
1/2 cup yellow cornmeal
1/4 teaspoon garlic powder
1/4  teaspoon red pepper flakes
1/4  teaspoon black pepper
1/4  cup fat free (skim) milk
4 tilapia filets (4 ounces each)
Non stick cooking spray


  1. Prepare salsa - combine mango, 1/3 cup cilantro, onion and lime juice in medium bowl. Chill in refrigerator while preparing tilapia.
  2. Preheat oven to 450 degrees. 
  3. In shallow dish, combine cornmeal, garlic powder, red pepper flakes and black pepper. Put milk in a separate shallow dish. 
  4. Dip tilapia in milk and then in the cornmeal mixture. Coat both sides of the tilapia. 
  5. Place on baking sheet coated with non stick cooking spray. Spray fish lightly with cooking spray. 
  6. Bake 6 minutes, and turn. Bake an additional 6 minutes, or until fish flakes with a fork.
  7. Remove from oven and top with mango salsa. Garnish with cilantro if desire.

Makes 4 servings.

Nutritional Information per Serving

Calories - 207
Total fat - 3 gm
Saturated fat - 1 gm
Protein - 25 gm
Carbohydrate - 23 gm
Cholesterol - 55 gm
Dietary fiber - 2 gm
Sodium - 74 mg

Recipe contributed by Dean Medical Group dietitian Cyntha Stenavich, RD.

Kid-tested Recipes

Looking for a quick and easy way to get your kids to eat healthy food... while keeping the smiles on their faces?

Visit our Time for Kids Kid-tested Recipes section for recipes are quick, healthy and most importantly, kid approved!

Related Services

Looking for assistance with your diet and eating habits? Check out the services of:

Comprehensive Weight Management

Diabetes Management

Mental Health

Nutrition Services

  • Connect with us on Facebook
  • See us on YouTube
  • Connect with us on LinkedIn

© 2017 Dean Health Plan, Inc. | All rights reserved.

A Member of SSM Health

SSM Health and the infinity symbol are trademarks of SSM Health and its affiliates.