Exchanges: 3 1/2 oz meat, 1/2 carbohydrate, 1 vegetable, 1 fat
*Rapid Results/ Jump Start/ Quick Count Recipe
***Recipe Type: Main
4 3 1/2 ounces tilapia fillet
1 tsp butter spray
2 tsp seasoning, mrs. dash
1/4 tsp salt
1 cup pineapple, diced
1/4 cup chopped onion
3/4 cup chopped radishes
1 tsp red pepper flakes
1/2 cup chopped green bell papper
4 Tbsp cilantro, chopped
- Preheat oven to BROIL or to 500 degrees
- Coat broiler pan with Non Stick Cooking Spray. Add fish to broiler pan. Coat fish with butter spray, and season with lemon pepper blend and salt.
- Add fish to oven and broil for 8 minutes or until fish flakes easily with a fork. While fish is cooking, combine remaining ingredients to a large bowl. Mix well.
- When fish is done, top each fillet with 1⁄4 cup pineapple salsa and serve.
Degree of Difficulty
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Serving size: 1/4 of a recipe (7 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.