Spicy Tilapia with Pineapple-Pepper Relish

Gluten Free
Dairy Free
Health score
23%
Spicy Tilapia with Pineapple-Pepper Relish
45 min.
4
253kcal

Suggestions

Ingredients

  • teaspoon cajun spice 
  • teaspoons canola oil 
  • tablespoon cilantro leaves fresh chopped
  • 0.3 teaspoon ground pepper red
  • small jalapeno seeded chopped
  • 0.3 teaspoon kosher salt 
  •  lime wedges 
  • 0.3 cup onion chopped
  • 1.5 cups pineapple chunks fresh chopped
  • 0.3 cup plum tomatoes chopped
  • tablespoons rice vinegar 
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Combine Cajun seasoning, salt, and pepper in a small bowl.
  3. Sprinkle fish evenly with spice mixture.
  4. 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.
  5. Combine pineapple and next 5 ingredients (through jalapeo) in a large bowl, stirring gently.
  6. Serve pineapple mixture with fish.
  7. Garnish with lime wedges.

Nutrition Facts

Calories253kcal
Protein54.03%
Fat17.89%
Carbs28.08%

Properties

Glycemic Index
64.5
Glycemic Load
0.99
Inflammation Score
-7
Nutrition Score
19.536956766377%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.75mg
Luteolin
0.05mg
Isorhamnetin
0.67mg
Kaempferol
0.1mg
Myricetin
0.03mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:252.77kcal
12.64%
Fat:5.18g
7.97%
Saturated Fat:1.18g
7.39%
Carbohydrates:18.28g
6.09%
Net Carbohydrates:15.85g
5.76%
Sugar:14.25g
15.84%
Cholesterol:85.05mg
28.35%
Sodium:237.25mg
10.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.17g
70.35%
Selenium:71.69µg
102.42%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.17mg
35.83%
Vitamin D:5.27µg
35.15%
Phosphorus:310.43mg
31.04%
Vitamin C:21.54mg
26.11%
Potassium:731.57mg
20.9%
Vitamin B6:0.41mg
20.51%
Magnesium:65.53mg
16.38%
Folate:53.57µg
13.39%
Copper:0.26mg
12.87%
Vitamin B1:0.18mg
12.17%
Vitamin A:560.62IU
11.21%
Vitamin E:1.51mg
10.05%
Fiber:2.43g
9.72%
Vitamin B5:0.93mg
9.26%
Vitamin B2:0.15mg
8.63%
Iron:1.52mg
8.44%
Vitamin K:7.61µg
7.24%
Manganese:0.12mg
6.15%
Zinc:0.76mg
5.05%
Calcium:44.57mg
4.46%
Source:My Recipes