Monday, February 9, 2009

What's For Supper Ya'll? Spicy Tilapia with Pineapple-Pepper Relish


Spicy Tilapia with Pineapple-Pepper Relish

By Cooking Light


Yield
4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge)


Ingredients
2 teaspoons canola oil
1 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1 1/2 cups chopped fresh pineapple chunks
1/3 cup chopped onion
1/3 cup chopped plum tomato
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro
1 small jalapeño pepper, seeded and chopped
4 lime wedges


Preparation
Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning, salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan, and cook for 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.


Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring gently. Serve pineapple mixture with fish. Garnish with lime wedges.


Nutritional Information
Calories:
228 (22% from fat)
Fat:
5.5g (sat 1.2g,mono 2.2g,poly 1.4g)
Protein:
34.9g
Carbohydrate:
11.2g
Fiber:
1.5g
Cholesterol:
85mg
Iron:
1.2mg
Sodium:
328mg
Calcium:
29mg


Kate Washington, Cooking Light, APRIL 2007
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Easy Chicken Pasta

Easy Chicken Pasta

What's For Supper Ya'll?

White Beans, Pasta and Chicken
8 ounces dried cavatappi, fusilli, rotini, ditaloni, or other short pasta tubes
1 15- to 19-ounce can cannellini (white kidney) beans, rinsed and drained
1/2 cup chicken broth
3 cloves garlic, thinly sliced
1 tablespoon olive oil
6 plum tomatoes, coarsely chopped (about 2 cups)
12 ounces cooked chicken, shredded
1/4 cup snipped fresh Italian flat-leaf parsley
1/2 to 1 teaspoon cracked black pepper
1/2 teaspoon salt
Fresh Italian flat-leaf parsley sprigs (optional - I usually skip it)
Olive oil (optional - but I recommend at least a little for moisture)
Directions
1. In a large saucepan, cook pasta according to package directions; drain well and set aside.
2. In a blender or food processor, combine 3/4 cup of the beans and the chicken broth. Cover and blend or process until smooth. Place bean puree in pan used for cooking the pasta; bring to boiling. Return pasta to pan.
3. Meanwhile, in a large skillet, cook garlic in 1 tablespoon hot olive oil for 1 minute. Add tomatoes; cook for 1 minute. Add the remaining beans, shredded chicken, snipped parsley, pepper and salt. Heat through.
4. Add the tomato mixture to hot pasta; toss to cost. Top with parsley sprigs and additional olive oil. Serve immediately. Makes 4 servings.
Posted by Stacy Nelson, Easy Dinner Recipes.blogspot.com

Featured Charity of The Week

If you're looking for a cause...

American Red Cross

American Red Cross