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 cup chopped Fresh Pineapple
1 small Sweet Red Pepper, seeded and chopped
3 Scallions, chopped, including part of the green
2 tablespoons Fresh Lime Juice
1/2 teaspoon Hot Pepper Flakes
1/4 cup Flour
1/2 cup Cornmeal
1/4 cup Reduced-Fat Mayonnaise
1 tsp Old Bay Seasoning
4 Tilapia Fillets
2 tablespoons Olive Oil
1 tablespoon Butter

Preparation:

Combine first 5 ingredients, set aside. Place flour and cornmeal in separate bowls. Whisk mayonnaise and Old Bay in a bowl. Dip one fillet in flour, shake off excess. Brush both sides of fillet with mayonnaise then dip in cornmeal, shake off excess. Place on wax paper lined baking sheet, repeat with remaining fillets.

Heat skillet. Add oil, then butter. Add fillets and cook 5 min. or until golden. Turn and cook another 5 min.

Serve with 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%