Tilapia with Caribbean Pineapple Sauce
Tilapia is a great fish to make at home. It’s low fat, low priced, and sustainable. Tilapia also has a mild flavor that takes well to flavorful sauces like this one and also makes it a great fish to introduce to kids.
Ingredients
- 3 Tbsp. extra virgin olive oil
- 1/2 yellow or red onion thinly sliced
- 20 oz. pineapple tidbits or chunks in 100 % juice, reserve the juice
- 1 Tbsp. reduced-sodium soy sauce (or use any variety) (use wheat/gluten-free, if needed)
- 1/4 cup flour (use wheat/gluten-free, if needed)
- 4 tilapia fillets 1 - 1 1/2 lbs. total
- 1/8 tsp. salt or to taste
- 1/8 tsp. black pepper or to taste
Instructions
- In a small saucepan, heat 1 Tbsp. oil over medium heat and add the onions. Cook them for about 3 minutes, stirring occasionally.
- Add 1 cup pineapple tidbits, drained, (if using chunks, chop them first) and sauté them for 2 more minutes.
- Add 1/4 cup pineapple juice and the soy sauce and continue cooking, stirring occasionally, until the liquid has reduced by about half, 5 - 7 more minutes.
- Put the flour on a shallow dish, lightly coat the tilapia with flour, and season it with salt and pepper.
- Heat the remaining oil in a large nonstick skillet over medium heat.
- Cook the fish for about 4 minutes per side, flipping once, until it is opaque and cooked through. Serve the fish topped with the pineapple sauce.
Slow Cooker Directions
- Cut the fish to fit in the slow cooker, if required. Combine the oil (reduce to 1 Tbsp.), onions, 1 cup pineapple, 1/4 cup pineapple juice, and the soy sauce in the slow cooker. Dredge and season the fish with the flour, salt, and pepper as directed above, then place the fillets into the slow cooker and gently turn the fish over a few times so that it is immersed in the sauce. Cook on low for 8 - 10 hours or on high for 4 - 5 hours, until fish flakes easily with a fork. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Slice the onion, drain and refrigerate the pineapple (remember to reserve the juice).
Scramble Flavor Booster: Add 1 tsp. freshly grated ginger or 1/4 tsp. ground ginger to the sauce with the soy sauce. Serve the fish with jerk or other hot pepper sauce, if desired.
Tip: Onions, which play a supporting role in so many dishes, are good for your heart. Studies show that they help stabilize cholesterol and reduce heart disease risk.
Nutritional Information Per Serving (% based upon daily values): Calories 310, Total Fat: 15g, 23%; Saturated Fat: 2g, 8%; Cholesterol: 0mg, 0%; Sodium: 340mg, 15%; Total Carbohydrate: 15g, 5%; Dietary Fiber: 1g, 4%; Sugar: 8g; Protein: 29g
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