A colorful trio of fresh fruits, coupled with the spiciness of jalapeño pepper, enlivens the flavor of mild tilapia.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　

Fruit Salsa

1/2 cup cubed fresh pineapple (about 1/4-inch cubes) or 8-ounce can pineapple tidbits in their own juice, drained

　　1/2 medium green kiwifruit, peeled and chopped

　　3 or 4 medium strawberries, hulled and chopped

　　1/2 medium fresh jalapeño, seeds and ribs discarded, minced

　　1 tablespoon snipped fresh cilantro

　　1 tablespoon lime juice

　　

Tilapia

1 teaspoon canola or corn oil

　　4 tilapia or other mild fish fillets (about 4 ounces each), rinsed and patted dry

　　1/2 teaspoon chili powder

　　1/8 teaspoon salt

　　1/8 teaspoon pepper

　　1 tablespoon lime juice

　　

Step 1

In a medium bowl, gently toss together the salsa ingredients. Set aside.

　　

Step 2

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Place the fish in a single layer in the skillet. Sprinkle with the chili powder. Cook for 2 minutes.Turn the fish over. Sprinkle with the salt and pepper. Cook for 2 to 3 minutes, or until the fish is lightly browned and flakes easily when tested with a fork. Using a wide spatula, transfer to a platter.

　　

Step 3

Drizzle the fish with the remaining 1 tablespoon lime juice. Spoon the fruit salsa down the center of the fish.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 142

　　

Step 6

Total Fat: 3.5g

　　

Step 7

Saturated: 1.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 1.5g

　　

Step 11

Cholesterol: 57mg

　　

Step 12

Sodium: 136mg

　　

Step 13

Carbohydrates: 6g

　　

Step 14

Fiber: 1g

　　

Step 15

Sugars: 4g

　　

Step 16

Protein: 23g

　　

Step 17

Dietary Exchanges

　　

Step 18

1/2 Fruit

　　

Step 19

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals