Spicy Tropical Tilapia

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NUTRITION per serving: 204 Calories; 4g Fat; 31g Protein; 11g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 227mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat. Points: 4

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  • 6

Ingredients

  • 3 teaspoons canola oil
  • 1 1/2 teaspoons Cajun seasoning
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground red pepper
  • 6 (6-oz.) tilapia fillets
  • 2 1/4 cups chopped fresh pineapple chunks
  • 1/2 cup chopped onion
  • 1/2 cup chopped plum (Roma) tomatoes
  • 3 tablespoons rice vinegar
  • 1 1/2 tablespoons chopped fresh cilantro
  • 1 small jalapeno pepper, seeded and chopped
  • 6 lime wedges

Preparation

Step 1

Heat the oil in a large skillet over medium-high heat. In a small bowl or cup, combine Cajun seasoning, salt and ground red pepper; sprinkle evenly over fish. Add fish to skillet and cook for 2 minutes per side or until fillets flake easily when tested with a fork. In a large bowl, combine pineapple and next 5 ingredients (onion through jalapeno); stir gently; serve with fish. Garnish with lime wedges.

SERVING SUGGESTION: Whole wheat couscous and steamed green beans.
VEGETARIAN: Use non-breaded faux chicken patties instead of fish.
KOSHER: No changes necessary.

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