Spicy Tilapia with Pineapple-Pepper Relish with Coconut Brown Rice --491 calories.

Tonight's dinner is amazing paired with Coconut Brown rice. Steam brown rice in a rice cooker or using the stove top method but replace 1/2 the water with Light Coconut Milk. You can also add some zucchini and yellow squash and peppers to steam with the rice for additional flavor. Spicy Tilapia with Pineapple-Pepper Relish with Coconut Brown Rice is a total of 491 calories. Enjoy!

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 Amount per serving:YIELD: 4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge)
Calories: 228 Calories from fat: 22% Fat: 5.5g Saturated fat: 1.2g Monounsaturated fat: 2.2g Polyunsaturated fat: 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