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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Rest Caribbean

• Dietary Style

• Preparation Time

  Cooking Time - 10 minutes, Preparation Time - 45 minutes

• Source

  All Recipes

| 1. Mix together the paprika, curry powder, cumin, allspice, ginger, coriander, salt, black pepper, fennel, and cayenne pepper in a bowl; set the spice mix aside. | 2. In a bowl, lightly toss the mango, pineapple, red bell pepper, black beans, red onion, and cilantro in a bowl; pour lime juice over the mango mixture, and toss again. Cover the bowl, and refrigerate until chilled, at least 30 minutes. | 3. Whisk together the egg and milk in a bowl. In a separate shallow bowl, stir the panko crumbs with coconut. Stir about 1 tablespoon of the spice mix, or to taste, into the panko crumb mixture. | 4. Heat olive oil in a skillet over medium heat. Dip tilapia fillets into the egg mixture, then press gently into the panko crumb mixture to coat both sides of fillets. Brush off any loose crumbs, then lay the fillets into the hot oil. Pan-fry until the fish is opaque inside and golden brown outside, 3 to 5 minutes per side or as needed. Serve with mango salsa. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
spice	Fish			0.0	0.0	0.0	0.0
paprika	1	tablespoon		19.176	3.6713	0.9615	0.8765
curry powder	2	teaspoons		13.0	2.2332	0.5716	0.5604
cumin	2	teaspoons	ground	15.75	1.8581	0.748	0.9353
allspice	1 1/2	teaspoons	ground	0.0	0.0	0.0	0.0
ginger	1	teaspoon	ground	1.6	0.3554	0.0364	0.015
coriander	1	teaspoon	ground	5.364	0.9898	0.2227	0.3199
salt	3/4	teaspoon		-	-	-	-
black pepper	1/2	teaspoon	ground	2.8865	0.7354	0.1195	0.0375
fennel seed	1/4	teaspoon	ground	1.725	0.2614	0.079	0.0744
cayenne pepper	1/8	teaspoon		0.7155	0.1274	0.027000000000000003	0.0389
mango salsa				-	-	-	-
mango	1		peeled seeded diced	99.0	24.717	1.3530000000000002	0.627
pineapple	1	cup	chopped	82.5	21.648000000000003	0.8909999999999999	0.198
red bell pepper	1/2		chopped	-	-	-	-
black bean	1/2	cup	rinsed drained	330.77	60.4892	20.951999999999998	1.3774
red onion	1/2		chopped	32.0	7.472	0.88	0.08
cilantro	3	tablespoons	chopped	0.69	0.1101	0.0639	0.0156
lime juice	3	tablespoons		11.3438	3.8206	0.1906	0.0318
egg	1			71.5	0.36	6.28	4.755
milk	1/3	cup		49.6133	3.8877	2.562	2.6596
panko bread crumb	1	cup		-	-	-	-
coconut	1	tablespoon	unsweetened	17.7	0.7615	0.1665	1.6745
olive oil	1	tablespoon		119.34	0.0	0.0	13.5
fillet tilapia	5			-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.