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Great HEAL Recipes

Pan-Seared Tilapia with Pineapple Salsa

This recipe provides healthy fats from tilapia, and fiber from the pineapple and beans to keep the heart-healthy. Leftover salsa pairs great with chicken, tacos, or chips!

Makes 16-18 servings of salsa

Tilapia:

  • 1 Tbsp olive oil
  • Frozen tilapia – 1 fillet per person, thawed
  • Salt and pepper to taste

Salsa:

  • 1 20-oz. can pineapple tidbits, drained
  • 1 15-oz. can black beans, drained and rinsed
  • ¼ diced red onion (optional)
  • 1 diced red bell pepper
  • ¼ cup chopped fresh cilantro or 2 Tbsp dried cilantro
  • 2 Tbsp lime juice (1 lime)
  • 1 tsp salt

Directions:

  1. Heat olive oil in a skillet over medium-high heat
  2. Season both sides of tilapia with salt and pepper
  3. Cook tilapia in oil, about 4 minutes per side, until flakes easily with a fork
  4. Combine salsa ingredients in a large bowl
  5. Serve tilapia topped with salsa

Nutrition Analysis: 

  • Serving Size: 1 fillet and ¼ cup salsa
  • Calories: 143
  • Total Fat: 3 g
  • Saturated Fat: <1 g
  • Cholesterol: 50 mg
  • Sodium: 153 mg
  • Total carbohydrate: 9 g
  • Dietary Fiber: 2 g
  • Sugar: 4 g
  • Protein: 22 g