Wednesday, November 4, 2009

Great Recipe, Easy Too

This is a recipe that my wife has been making for some time now but we had it last night and I thought I would share it with everyone. It is pretty simple to make and unbelievably good. This comes from the Cooking Light web site which has many other good options if you want to check it out. The pineapple pepper relish on this is so good, I might even make that some time all on its own to put on something else.

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

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


  1. Scott - sounds awesome. I've copied this down and I'm anxious to try it. In return, here's a down and dirty "snack" for between meals or at night. Ready?
    1 cup cottage cheese (1%)
    8 oz. light yogurt (80 cals)
    2 packets of Splenda
    Mix - eat - enjoy.

    I'm not a big fan of cottage cheese, but the protein in this as well as the flavor is a great way to enjoy a snack to satisfy the sweet tooth.

  2. I just noticed this says to seed the peppers, we did not do that. I think you get a more spicy result that way.