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Pan-Seared Tilapia with Fresh Fruit Salsa

A colorful trio of fresh fruits, coupled with the spiciness of jalapeño pepper, enlivens the flavor of mild tilapia.

Recipe information

  • Yield

    serves 4, 3 ounces fish per serving

Ingredients

Fruit Salsa

1/2 cup cubed fresh pineapple (about 1/4-inch cubes) or 8-ounce can pineapple tidbits in their own juice, drained
1/2 medium green kiwifruit, peeled and chopped
3 or 4 medium strawberries, hulled and chopped
1/2 medium fresh jalapeño, seeds and ribs discarded, minced
1 tablespoon snipped fresh cilantro
1 tablespoon lime juice

Tilapia

1 teaspoon canola or corn oil
4 tilapia or other mild fish fillets (about 4 ounces each), rinsed and patted dry
1/2 teaspoon chili powder
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon lime juice

Preparation

  1. Step 1

    In a medium bowl, gently toss together the salsa ingredients. Set aside.

    Step 2

    In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Place the fish in a single layer in the skillet. Sprinkle with the chili powder. Cook for 2 minutes.Turn the fish over. Sprinkle with the salt and pepper. Cook for 2 to 3 minutes, or until the fish is lightly browned and flakes easily when tested with a fork. Using a wide spatula, transfer to a platter.

    Step 3

    Drizzle the fish with the remaining 1 tablespoon lime juice. Spoon the fruit salsa down the center of the fish.

  2. nutrition information

    Step 4

    (Per Serving)

    Step 5

    Calories: 142

    Step 6

    Total Fat: 3.5g

    Step 7

    Saturated: 1.0g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 1.0g

    Step 10

    Monounsaturated: 1.5g

    Step 11

    Cholesterol: 57mg

    Step 12

    Sodium: 136mg

    Step 13

    Carbohydrates: 6g

    Step 14

    Fiber: 1g

    Step 15

    Sugars: 4g

    Step 16

    Protein: 23g

    Step 17

    Dietary Exchanges

    Step 18

    1/2 Fruit

    Step 19

    3 Very Lean Meat

American Heart Association Quick & Easy Meals
TagsTilapiaFishSeafoodPineappleFruitKiwiStrawberryBerryLimeCitrusMainDinnerDairy FreeGluten FreeNut FreeQuickEasyWeeknight MealsSearCookbooks
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