Tilapia Fish Recipe with Pineapple Salsa

Tilapia fish recipes are gaining popularity as more and more people discover the exciting flavor of this fish. If you are looking for a simple recipe for tilapia, you will like this one. The tilapia is dipped in seasoned mayonnaise, coated in cornmeal and served with a tangy, fruity salsa.

As with many other tilapia recipes, this one is perfect served with green beans or broccoli and a mound of white rice. You can adjust the amount of chili flakes if you prefer a milder salsa. You can also make double the amount of salsa because it keeps for a few days in the refrigerator and makes a nice dip for breadsticks or potato chips.

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Ingredients -

1 red bell pepper, de-seeded and chopped
1 cup chopped fresh pineapple
½ cup cornmeal
¼ cup all purpose flour
2 tablespoons fresh lime juice
4 tilapia fillets
1 tablespoon butter
2 tablespoons olive oil
¼ cup mayonnaise
1 teaspoon Old Bay seasoning
½ teaspoon hot pepper flakes
3 chopped scallions, green and white parts

Preparation:

Mix the red pepper, pineapple, hot pepper flakes, scallions and lime juice together.

Put this salsa to one side. Put the cornmeal in one bowl and the flour in another.

Whisk the Old Bay seasoning into the mayonnaise.

Dip a fillet of tilapia into the flour and shake off any excess.

Brush the mayonnaise over both sides then dip it into the cornmeal, shaking off the excess.

Put the fish on a wax paper lined baking sheet.

Repeat this process with the other 3 fillets.

Heat the skillet and add the oil and butter.

Sauté the coated tilapia fillets until they are golden.

Turn them over and cook them for another 5 minutes.

Serve with the pineapple salsa.

(Makes 4 servings)

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Tilapia Fish Recipe with Pineapple Salsa

Nuttritional Info:

Calories (kcal): 456
% Calories from Fat: 39.9%
% Calories from Carbohydrates: 25.9%
% Calories from Protein: 34.2%

Per Serving Nutritional Information:

Total Fat (g): 20g 31%
Saturated Fat (g): 5g 27%
Monounsaturated Fat (g): 9g 40%
Polyunsaturated Fat (g): 6g 26%
Cholesterol (mg): 88mg 29%
Total Carbohydrate (g): 30g 10%
Dietary Fiber (g): 3g 12%
Protein (g): 39g 79%
Sodium (mg): 177mg 7%
Potassium (mg): 705mg 20%
Calcium (mg): 37mg 4%
Iron (mg): 3mg 14%
Zinc (mg): 1mg 5%
Vitamin C (mg): 67mg 112%
Vitamin A (i.u.): 1941IU 39%
Vitamin A (r.e.): 210RE 21%