Tilapia is a mild-tasting fish that I like to serve with a tasty sauce or salsa. It’s perfect for those who don’t like strong-tasting fish. Substitute other fresh fruit of your choice, such as peaches, plums or nectarines. If you want a spicy flavor, add hot sauce to taste.
1. Place the pineapple, mango, onion, red and green pepper, cilantro, lemon juice, orange juice concentrate, honey and oil in a bowl and mix to combine.
2. Spray a non-stick skillet or grill pan with cooking oil and heat to medium-high. Cook the tilapia for approximately 5 minutes per side, or just until it is no longer opaque and the fish flakes. Do not overcook.
3. Place the fish on a serving platter and spoon half the salsa overtop. Serve with the remaining salsa on the side.
1/2 cup fresh diced pineapple
1/2 cup diced mango
3 Tbsp finely diced onion
3 Tbsp finely diced red bell pepper
3 Tbsp finely diced green bell pepper
1/4 cup finely chopped cilantro or basil
1 Tbsp freshly squeezed lemon juice
2 tsp orange juice concentrate
2 tsp honey
2 tsp olive oil
four 4-oz tilapia fillets
Nutritional Analysis per Serving
Protein 35 g
Fat 5.4 g
Saturated Fat 1.3 g
Carbohydrates 7.6 g
Cholesterol 85 mg
Sodium 91 mg
Fiber 0.8 g
Prep Time: 15 minutes
Cook Time: 10 minutes
Make Ahead: Prepare salsa early in the day and refrigerate.