Spicy Tropical Tilapia

Servings 6 servings


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


  • Heat the oil in a large non-stick skillet over medium-high heat.
  • In a small bowl, combine Cajun seasoning, salt and pepper; sprinkle mixture evenly over fish. Add fish to the skillet and cook for 2 minutes per side or until it flakes 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: Brown rice and steamed green beans.
VEGETARIAN: Use non-breaded faux chicken patties instead of fish.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure vinegar and Cajun seasoning are gluten free.
NUTRITION: per serving: 208 Calories; 4g Fat; 31g Protein; 13g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 227mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fruit; ½ Fat; 0 Other Carbohydrates. Points: 5
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