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Tilapia with Pineapple Salsa and Tomato-Avocado Salad

For a quick-cooking, light meal, serve your family Tilapia with Pineapple Salsa and Tomato-Avocado Salad. Double the pineapple salsa, and use it to top salads, tacos, or grilled steak or chicken during the week.

Cooking Light JUNE 2014

  • Yield: Serves 4 (serving size: 1 fillet, 1 cup salad, and 1/4 cup salsa)

Ingredients

  • 1 cup chopped pineapple
  • 2 tablespoons finely chopped red onion
  • 1/2 jalapeño pepper, seeded and finely chopped
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh lime juice, divided
  • 3/4 teaspoon kosher salt, divided
  • 1/2 cup thinly vertically sliced red onion
  • 1/4 cup thinly sliced fresh basil
  • 1 medium tomato, cut into thin wedges
  • 1 peeled ripe avocado, cut into 8 wedges
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 (6-ounce) tilapia fillets
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chipotle chile powder

Preparation

1. Combine pineapple, chopped red onion, jalapeño, cilantro, 1 tablespoon lime juice, and 1/4 teaspoon salt in a small bowl.

2. Combine remaining 2 tablespoons lime juice, sliced red onion, basil, tomato, avocado, and 1 tablespoon oil in a bowl; sprinkle with 1/4 teaspoon salt.

3. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Sprinkle fish with remaining 1/4 teaspoon salt, cumin, and chipotle chile powder. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Spoon pineapple salsa over fish. Serve with tomato and avocado salad.

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: 342
  • Fat: 17.2g
  • Saturated fat: 3g
  • Monounsaturated fat: 10.7g
  • Polyunsaturated fat: 2.3g
  • Protein: 36g
  • Carbohydrate: 14g
  • Fiber: 5g
  • Cholesterol: 85mg
  • Iron: 2mg
  • Sodium: 461mg
  • Calcium: 44mg
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Tilapia with Pineapple Salsa and Tomato-Avocado Salad recipe

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