Friday, May 21, 2010

Healthy Recipe: Spicy Tilapia with Pineapple Pepper Relish

Spicy Tilapia with Pineapple Pepper Relish











Even for those that don't love fish - This was a great recipe! Tilapia is a farm-raised freshwater fish and one of the most mild tasting fish out there! It was also a very quick recipe to make. We loved it!


Fresh pineapple chunks, now widely available in supermarkets, speed the prep for this relish.

Serve with coconut rice (substitute light coconut milk for some of the water to cook it).

Round out menu with a romaine lettuce salad tossed with lime dressing.


Yield: 4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge)

Ingredients

  • 2 teaspoons canola oil
  • 1 teaspoon Cajun seasoning
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground red pepper
  • 4 (6-ounce) tilapia fillets
  • 1 1/2 cups chopped fresh pineapple chunks
  • 1/3 cup chopped onion
  • 1/3 cup chopped plum tomato
  • 2 tablespoons rice vinegar
  • 1 tablespoon chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and chopped
  • 4 lime wedges

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning, salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan, and cook for 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring gently. Serve pineapple mixture with fish. Garnish with lime wedges.

Nutritional Information

Calories:
228 (22% from fat)
Fat:
5.5g (sat 1.2g,mono 2.2g,poly 1.4g)
Protein:
34.9g
Carbohydrate:
11.2g
Fiber:
1.5g
Cholesterol:
85mg
Iron:
1.2mg
Sodium:
328mg
Calcium:
29mg
Kate Washington, Cooking Light, APRIL 2007

7 comments:

lindseyloo said...

i'm a new follower from new friend friday... this recipe made my mouth water!!

http://totallindsanity.blogspot.com/

Leah said...

Hi! I saw you on the new friend friday and wanted to say hi!! :)

Amber said...

Oooh this looks great its going on my list for next week! Thanks for shareing.

furygirl3132 said...

This sounds delicious, thanks so much for sharing this recipe with us! I am a new follower from Friendly Friday, so glad to have found your blog. Hope you have a wonderful weekend!

Eloise
Mommy2TwoGirls
http://mommy2twogirls.blogspot.com/

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Meghan said...

Thanks for participating in the Monday Madness blog hop! We hope your Monday isn't too "Madness-y"

Meghan
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www.seedsoffaithwomen.com
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Paula@One Mom's Corner of the World said...

This looks delicious! I'm visiting from MBC. I signed up to follow you.