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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Spicy Tilapia with Pineapple-Pepper Relish

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 this tilapia dish with a romaine lettuce salad tossed with lime dressing.

Cooking Light APRIL 2007

  • 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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 228
  • Calories from fat: 22%
  • Fat: 5.5g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 1.4g
  • Protein: 34.9g
  • Carbohydrate: 11.2g
  • Fiber: 1.5g
  • Cholesterol: 85mg
  • Iron: 1.2mg
  • Sodium: 328mg
  • Calcium: 29mg
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