Tilapia Anyone???

[Ranaesheart]

As we look towards eating healthier, it is nice to try some foods and share some recipes that prove we do not have to sacrifice flavor when watching our calorie content.  Anyone else have a tilapia recipe they'd like to share?  

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 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

You may want to try some additional recipes from our sister community, Healthy Cooking.  Here's the link to one I found, Mexican Style Tilapia - http://www.medhelp.org/posts/show/600080

[lucindamartinez]

This sounds wonderful!  I have some tilipia in the freezer that I have been wondering what to do with.  I love it.....convincing the family is often another story.  ; )  My youngest son (16) took some culinary classes in his freshman  year and they made something with tilapia that they called "Fish Vera Cruz" (sp?).....he still has his cookbook, so I will see if I can find it.  The sauce is simply amazing and is based with tomatoe paste and simple herbs.....will post it when I can locate it.