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SOURCE: ARAMARK

Caribbean Tilapia

Bring the islands to your dinner table!

Yield: 4 Servings
Serving Size: 1 Filet with 2 Tbsp salsa

ingredients

  • Pineapple Ginger Salsa:
  • 2 tsps orange juice
  • 1/2 tsp brown sugar
  • 1/2 tsp lime juice
  • 1/2 tsp finely chopped cilantro
  • 1/2 tsp minced, peeled gingerroot
  • 1/2 cup finely diced red bell pepper
  • Tilapia:
  • 4 (4 oz.) fillet
  • 3 1/3 tbsps all-purpose flour
  • 1/2 tsp Cajun seasoning
  • 1/2 tsp ground allspice
  • 1/2 tsp Spanish paprika
  • 1/8 tsp ground turmeric
  • 1/8 tsp salt
  • 1 tbsp olive oil
  • 1 1/2 tsps lemon juice
  • 1 1/4 lb. fresh broccoli spears
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NUTRITION FACTS PER SERVING
140 calories, 3.6 g fat, 1 g saturated fat, 23.2 mg cholesterol, 16 g protein, 10 g carbohydrates, 104 mg sodium

directions

To prepare Pineapple-Ginger Salsa:

In a bowl mix together orange juice, sugar, lime juice, cilantro and gingeroot.  Add pineapple and bell bepper to mixture.  Toss to combine. Cover. Refrigerate until rady to serve.

 

To prepare Tilapia:

Preheat oven to 400º F.  In a shallow bowl  mix together flour, Cajun seasoning, allspice, paprika, turmeric and salt.  Set aside.  In a small bowl mix together olive oil and lemon juice.  Generously brush tilapia fillets with olive oil-lemon mixture and then dredge in seasoned flour.  Shake off excess flour.  Place fillets in greased shallow baking pan.  Bake 7 to 9 minutes or until fillets flake easily with fork.  Serve immediately with steamed broccoli spears and Pineapple-Ginger Salsa.

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