GRILLED TILAPIA WITH PINEAPPLE SALSA
In some cases, fish can taste boring if served the same way all the time. Dressing-up your tilapia dinner is a sure way to refresh your taste buds and enjoy your food. Also, try adding colorful and tasty sides to help you boost your appetite.
I made this delicious tilapia dish from frozen tilapia fillets that were sitting in the freezer for 3 days now. I have this habit of buying ingredients that I don’t immediately need. As a result, I tend to come-up with ways to consume those ingredients before they become stale. I know that we are all trying to save money on groceries, but there are times when my hoarding instincts prevail.
The best thing that I like about this fish recipe is the balance of flavor. Combining baked fish with pineapple salsa satisfied my taste buds right after my first bite.
PREPARATION
In a small bowl, combine the pineapple, onions, green pepper, cilantro, 4 teaspoons lime juice, 1/8 teaspoon salt and cayenne. Chill until serving.
Combine oil and remaining lime juice; drizzle over fillets. Sprinkle with pepper and remaining salt.
Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill fish, covered, over medium heat or broil 4 in. from the heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with salsa. Yield: 8 servings (2 cups salsa).
2 cups cubed fresh pineapple
2 green onions, chopped
1/4 cup finely chopped green pepper
1/4 cup minced fresh cilantro
4 teaspoons plus 2 tablespoons lime juice, divided
1/8 teaspoon plus 1/4 teaspoon salt, divided
Dash cayenne pepper
1 tablespoon canola oil
8 tilapia fillets (4 ounces each)
1/8 teaspoon pepper
Tilapia Fish Health Benefits
Omega-3s
Tilapia is a rich source of omega-3 fatty acids, which are important for growth and development in children and brain function. According to the U.S. Department of Agriculture, 4 ounces of tilapia contains about 150 milligrams of DHA plus EPA, two important omega-3s. According to the Institute of Medicine, adult men should consume at least 1,600 milligrams of omega-3s and adult women require 1,100 milligrams of omega-3s each day.
Weight Control
Eating tilapia on a regular basis may help you control your body weight. Tilapia is naturally low in fat, and only contains about 128 calories in each 3.5-ounce portion. According to a study published in a 2006 edition of “The Journal of Heart and Lung Transplantation”, subjects who consumed 8 grams of omega-3s from fish oils showed improved body weight.
Heart Disease Prevention
Eating tilapia may help reduce your risk for heart disease. According to a review article published in a 2008 edition of the “American Journal of Clinical Nutrition," studies show strong evidence that consuming one to two servings of fish per week, or 250 milligrams of EPA plus DHA each day, significantly reduces your risk for coronary heart disease and sudden cardiac death.
Serving Size: 1 (270 g) Servings Per Recipe: 4
Calories 200.6 Calories from Fat 20 10% Total Fat 2.3 g 3% Saturated Fat 0.8 g 3% Cholesterol 62.5 mg 20% Sodium 854.5 mg 35% Total Carbohydrate 22.1 g 7% Dietary Fiber 3.9 g 15% Sugars 13.3 g 53% Protein 25.9 g 51%
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