Eat Well: Broiled Tilapia With Pineapple Relish

This is the first in a series of healthy recipes from Jennifer Ventrelle, MS, RD, CPT, director of lifestyle programs for the Rush University Prevention Center.

Tilapia is a low-fat, low-carb and low-sodium quality protein source. It is also an excellent source of potassium, B-vitamins such as B12 and niacin, and the antioxidant selenium. And the pineapple relish in this recipe is a great way to bring refreshing variety to an otherwise boring fish filet. The tilapia can be replaced with another type of lean protein such as chicken or pork tenderloin if you are not fond of fish.

  • 2 teaspoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 4 (4-ounce) tilapia fillets
  • 1 ¼ cups pineapple tidbits canned in natural juice
  • ¼ cup chopped onion
  • ¼ cup chopped plum tomato
  • 1 ½ tablespoons rice vinegar
  • 2 teaspoons chopped fresh cilantro
  • 4 lime wedges

  1. Preheat broiler on high. Combine olive oil, cumin and paprika in small bowl and coat evenly on fish.
  2. Arrange fish on baking sheet and broil for 7 to 10 minutes or until fish flakes easily with fork.
  3. Combine pineapple, onion, tomato, vinegar and cilantro in large bowl, stirring gently.  Serve pineapple mixture on fish, top with fresh squeezed lime, and enjoy!

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