Tilapia

Seared Tilapia

Seared Tilapia with Rice and Pineapple Relish

This heart healthy option is one that fits in a variety of eating plans.  Add some variety to your meals with this easy to make tilapia meal.

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Seared Tilapia with Rice and Pineapple Relish

Serves 4

Time to prepare: 20 minutes total

INGREDIENTS

  • 1 c. long-grain white rice
  • 2 tbsp. fresh lime juice
  • 1 tbsp. grated ginger
  • 2 tsp. honey
  • 2 tbsp. olive oil
  • Kosher salt and pepper
  • 2 scallions
  • 1 jalapeño pepper
  • ½ small pineapple
  • 1 small English cucumber
  • 4 6- oz. tilapia fillets

DIRECTIONS

  1. Cook the rice according to package directions.
  2. Meanwhile, in a large bowl, whisk together the lime juice, ginger, honey, 2 Tbsp oil and ¼ tsp each salt and pepper.
  3. Toss with the scallions, jalapeño, pineapple and cucumber.
  4. Heat the remaining tsp oil in a large nonstick skillet over medium heat.
  5. Season the tilapia with ¼ tsp each salt and pepper.
  6. Cook in the skillet until golden brown and cooked through, 1 to 3 minutes per side.
  7. Serve the fish with the rice and relish.

OPTIONS

  • Try making the relish with 1 ripe mango instead of the pineapple, or use a combination.
  • Leave out the jalapeño if you do not want the added heat!
  • Adjust or substitute ingredients based on your eating plan requirements.

 

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Recipe and photo from DELISH.

 

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The information provided on this site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem.
Please schedule a private consult about your health concerns.

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