easy as:

Tilapia with Tomato-Mango Relish

Bowl with Spoon

Prep time:
15-20 minutes

Kitchen Timer

Cook time:
15-20 minutes

Fork

Servings:
4 servings

Prep tip: Find jerk seasoning in the spice aisle of your local grocery store. If you can’t find it, you can substitute chili powder, as listed below.

For a change of pace: Substitute drained, canned peach chunks or mango chunks for the fresh mango or nectarine.

easy as:

Tilapia with Tomato-Mango Relish

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This island-style fish draws on the best of Jamaica — fish coated with jerk seasoning and topped with tropical fruits.

Ingredients:

  • 1 pound fresh or frozen tilapia fillets or other firm white fish fillets
  • 1 cup finely chopped fresh fruit of your choice (mango or nectarine)
  • 1 cup chopped fresh tomato
  • 1/4 cup sliced green onions
  • 1 tablespoon lime, lemon or orange juice
  • 2 tablespoons jerk seasoning or 4 teaspoons chili powder
  • 1/4 teaspoon salt
  • 2 tablespoons (total) vegetable oil

Directions:

  1. If frozen, place fish in refrigerator overnight to thaw.
  2. In medium bowl, toss together fruit, tomato, green onions and juice (lime, lemon or orange). Cover and refrigerate until needed.
  3. Pat fish dry with paper towels. Cut into 4 serving-size pieces.
  4. In small bowl, combine jerk seasoning (or chili powder) and salt. Rub on both sides of fish pieces.
  5. In large nonstick, skillet heat 1 tablespoon of the oil over medium-high heat. Add half of the fish. Cook, uncovered, on one side for 3-4 minutes and then turn fish, cooking 3-4 minutes on second side, until it the fish reaches an internal temperature of 145 degrees, using a meat thermometer*. At this temperature, the fish will flake easily with a fork. Remove from skillet. Loosely cover to keep warm.
  6. Carefully wipe out skillet with paper towels. Add the remaining 1 tablespoon oil to the skillet. Add the remaining fish pieces and repeat Step 5.
  7. Serve fish topped with fruit mixture.

* If you don’t have a meat thermometer, you can purchase one from a supermarket or dollar store.

Prep tip: Find jerk seasoning in the spice aisle of your local grocery store. If you can’t find it, you can substitute chili powder, as listed below.

For a change of pace: Substitute drained, canned peach chunks or mango chunks for the fresh mango or nectarine.

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Bowl with Spoon

Prep time:
15-20 minutes

Kitchen Timer

Cook time:
15-20 minutes

Fork

Servings:
4 servings