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Can you hear the steel drums and whimsical tropical music? This recipe will take you to the islands whether you’re on the sunny West Coast or blustery and cold Midwest.

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Tilapia is a mild, white and flaky protein great for any fish “starters”. So, if you don’t think you like seafood this dish will change your mind. Chili and garlic are seared to create the perfect light crust and the pineapple salsa is fresh, with a kick of lime… the perfect match, sweet & spicy (leave out chili pepper flake for mild taste).

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Fish is excellent for quick meals because of its short cooking time and prep. This one will take you about 20-25 minutes. Make the salsa a day in advance and further condense your kitchen time. That’s fast and healthy! Feel free to add other ingredients to the salsa like diced mango, avocado or jalapeno.

Enjoy – this one is safe for gluten free & dairy free eaters as well!

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Chili Rubbed Tilapia with Pineapple Salsa
Serves 2

Tilapia:
10 oz TILAPIA FILETS (2-5 oz. portions), preferably wild or wild caught
1 1/2 tsp CHILI POWDER
1/2 tsp GARLIC POWDER
1/2 tsp RED PEPPER FLAKE (optional)
SEA SALT AND PEPPER TO TASTE
1 tsp GRAPESEED or CANOLA OIL

Pineapple Salsa:
1/2 LIME, JUICED
1 tsp PURE or RAW HONEY
2 tsp OLIVE OIL, EXTRA VIRGIN
1 clove GARLIC, grated
SEA SALT AND PEPPER TO TASTE
1/4 cup RED ONION, diced
1/2 RED BELL PEPPER, diced
3/4 cup FRESH PINEAPPLE, diced
2-3 tbsp FRESH CILANTRO

1.To make salsa: In a small glass bowl whisk together 2 t. olive oil, juice from 1/2 lime, 1 t. honey, 1 grated garlic clove, sea salt and pepper to taste. Add 3/4 cup diced pineapple, 1/2 red pepper diced, 1/4 c. diced red onion and 2-3 T. fresh chopped cilantro; stir to combine and refrigerate until serving time (or overnight).

2.Heat 1 t. grapeseed or canola oil in a medium skillet over medium-high heat. Pat tilapia filets dry with a paper towel. Sprinkle both sides of filets with chili powder, garlic powder, red pepper flake if using, salt and pepper to taste. When pan and oil are hot add seasoned tilapia and cook each side 3-4 minutes or until cooked through and outside is seared.

3.Serve each cooked tilapia filet topped with half the pineapple salsa (also good dipped with corn tortilla chips). Serves 2 (can easily double or triple for a family or party).

VARIATIONS: Add sliced or chopped avocado, diced jalapeno or mango to salsa.

NUTRITION INFORMATION PER SERVING: 240 calories, 9g fat, 70mg cholesterol, 17g carb, 3g fiber, 11g sugar, 28g protein

PRINT RECIPE – PDF

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