Grilled Tilapia with Pineapple Salsa
Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish.
Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish.
- 2 green onions chopped
- 1/8 teaspoon pepper
- 1 tablespoon canola oil
- dash cayenne pepper
- 1/4 cup minced fresh cilantro
- 2 cups cubed fresh pineapple
- 1/4 cup finely chopped green pepper
- 4 teaspoons plus 2 tablespoons lime juice divided
- 1/8 teaspoon plus 1/4 teaspoon salt divided
- 8 tilapia fillets (4 ounces each)
- Carbohydrate 8.01903893329327 g
- Cholesterol 0 mg
- Fat 1.83614927283654 g
- Fiber 1.06278044236165 g
- Protein 0.532982388822116 g
- Saturated Fat 0.145934597355769 g
- Serving Size 1 1 serving (71g)
- Sodium 1.53444110576923 mg
- Sugar 6.95625849093162 g
- Trans Fat 0.0543895853365382 g
- Calories 47 calories
Step-by-step
- For salsa, in a small bowl, combine pineapple, green onions, green pepper, cilantro, 4 teaspoons lime juice, 1/8 teaspoon salt and cayenne. Refrigerate until serving.
- Mix oil and remaining lime juice; drizzle over fillets. Sprinkle with pepper and remaining salt.
- Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill fish, covered, over medium heat or broil 4 in. from heat 2-3 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.
Refrigerating the pineapple salsa for at least thirty minutes before serving allows the salt to draw out excess moisture while concentrating the sweet and spicy flavors. Fresh pineapple contains the enzyme bromelain, which breaks down proteins, so keep the salsa chilled and do not combine it with the fish until just before eating to prevent the delicate tilapia from softening too much.
Pairing lean white fish with a fruit-based condiment balances rich proteins without adding heavy fats or dairy products to the meal. Serving this dish alongside a simple bed of steamed jasmine rice or warm corn tortillas provides the necessary starches to absorb the citrus juices released by the salsa during plating.
Scaling quantities for larger gatherings requires careful attention to cooking surfaces because tilapia fillets cook in just two to three minutes per side over medium heat. Overcrowding the grill rack prevents proper heat circulation, making it difficult to achieve the clean separation required when testing for doneness with a fork.
Budget-conscious cooks will appreciate that frozen tilapia fillets can substitute for fresh ones provided they are completely thawed and thoroughly patted dry with paper towels beforehand. Excess surface water creates steam on the hot grates, preventing the oil and seasonings from adhering properly to the protein.
