Fitness Testing Events
Peer Health Education Nutrition Services
Employee Fitness Center

Recipe of the Month - September 2010


Grilled Tilapia with Fresh Citrus Salsa


Tired of chicken? Tilapia is a mild and versatile fish that counts as an excellent source of lean protein. Need another reason to try fish? The American Heart Association recommends eating fish twice per week for heart health. The olive oil in this recipe also contains heart healthy monounsaturated fats, which can help reduce bad cholesterol. Do your heart and taste buds a favor with this light and delicious dish!


Ingredients:
2 6 oz. tilapia filets
1 T. olive oil
1/8 tsp. salt
1/8 tsp. pepper


For salsa:
½ cup fresh or canned pineapple, diced
½ cup canned black beans, drained and rinsed
¼ cup red onion, chopped
¼ cup fresh cilantro, chopped
Juice of 1 fresh lime
1 T. olive oil
1 T. red wine vinegar
1/8 tsp. salt
1/8 tsp. pepper


Directions:

1. Heat grill or skillet (set to medium-high).

2. Drizzle olive oil and sprinkle salt and pepper on both sides of the tilapia filets. Place on grill or skillet and cook approximately 2 minutes on each side, or until fish is opaque and flaky.

3. For salsa, combine remaining ingredients in a non-metal bowl. Serve on top of the cooked tilapia with brown rice or whole wheat couscous on the side.

 

Tip: Re-purpose leftover salsa in quesdadillas using whole wheat tortillas and reduced fat cheese!

 

To view our previous featured recipes, view the Recipe Archive.