Roasted Tilapia with Orange Parsley Salsa
Transform your weeknight dinner into a vibrant feast with this Roasted Tilapia with Orange Parsley Salsa recipe, a refreshing twist on a seafood classic. Tender tilapia filets are roasted to perfection, showcasing their delicate, flaky texture, and paired with a zesty homemade salsa that bursts with fresh orange zest, juicy citrus notes, and the herby brightness of parsley. A subtle kick of red chili flakes balances the sweetness of honey and the tang of red onion, creating an irresistible topping that elevates the dish. Ready in just 30 minutes, this healthy and flavorful meal is ideal for busy evenings or hosting a casual dinner. Serve it alongside your favorite roasted vegetables or a crisp garden salad for a complete, wholesome experience. Perfect for fans of quick, easy seafood recipes packed with flavor, this dish is sure to become a family favorite!
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Recipe Information
Ingredients
- 4 pieces Tilapia filets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 whole (zested and juiced) Orange
- 0.5 cup (chopped) Fresh parsley
- 0.25 cup (finely diced) Red onion
- 1 tablespoon Honey
- 0.25 teaspoon Red chili flakes
- 1 clove (minced) Garlic
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
Brush both sides of the tilapia filets with 1 tablespoon of olive oil and season evenly with salt and black pepper.
Place the seasoned tilapia filets on the prepared baking sheet and bake in the preheated oven for 12-15 minutes, or until the fish easily flakes with a fork.
While the tilapia is roasting, prepare the orange parsley salsa. In a medium-sized bowl, combine the orange zest, orange juice (from both oranges), chopped parsley, diced red onion, honey, minced garlic, and red chili flakes. Stir well to combine.
Add the remaining 1 tablespoon of olive oil to the salsa mixture and stir again. Taste and adjust the seasoning with additional salt or honey, if needed.
Once the tilapia is fully cooked, remove it from the oven and let it rest for 2-3 minutes.
To serve, spoon the orange parsley salsa generously over the roasted tilapia filets. Garnish with extra parsley, if desired.
Enjoy immediately with your favorite sides, such as roasted vegetables or a light salad.
Nutrition Facts
Calories |
867 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2601 mg | 113% | |
| Total Carbohydrate | 55.5 g | 20% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 42.7 g | ||
| Protein | 84.6 g | 169% | |
| Vitamin D | 12.4 mcg | 62% | |
| Calcium | 213 mg | 16% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2324 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
