Spicy Tilapia with Pineapple-Pepper Relish

This super simple, low sodium meal got rave reviews from my whole family this past weekend.  Tilapia is a terrific fish; mild in flavor, meaty, and when you buy it on sale like I did – CHEAP!  The recipe calls for Cajun seasoning.  If you don’t have any already, I highly recommend Benson’s Salt Free Calypso, a blend of 19 herbs and spices that perfectly compliments the pineapple in this recipe (and will transport any other dish to the Caribbean!)  The salsa-like relish was a beautiful partner to the fish — sweet, spicy, and a feast for the eyes & mouth.  If you can’t tolerate fire in your food, omit the pepper flakes and substitute an equal amount of bell pepper for the jalapeño.  Recipe adapted from Cooking Light magazine.

Yields 4 servings.

SODIUM CONTENT:  101 mg per serving


2 1/2 c. chopped fresh pineapple chunks (about 1/2 fresh pineapple, peeled and cored)
1/2 c. diced red onion (about 1/2 sm/med onion)
1/2 c. diced tomato (about 1 small tomato)
2 T. rice vinegar
1 T. chopped fresh cilantro
1 small jalapeño pepper, seeded and chopped
2 t. vegetable oil
1 t. no-salt-added Cajun seasoning (I recommend Benson’s Salt Free Calypso)
1/4 t. dried red pepper flakes
4- 6-oz. tilapia fillets (1.5 lbs. total)


Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring gently.

Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning and red pepper flakes in a small bowl and sprinkle fish evenly with the mixture. Add fish to pan and cook for 2 minutes on each side, or until fish flakes easily when tested with a fork.

Serve immediately, plating each portion of fish with an ample amount of pineapple relish.

Print Friendly and PDF

This entry was posted in Main Dishes and tagged , , . Bookmark the permalink.

6 Responses to Spicy Tilapia with Pineapple-Pepper Relish

  1. Oooohhh! I love fire in my food… but my food doesn’t love me back (it’s a bummer)! This sounds amazing though, Dishy – even sans jalapeño! 🙂

  2. Christy says:

    Yeah the fire always gets you twice (tmi!)

    Thanks Inky – you are too kind, as always. Someday I hope to see one of these recipes on YOUR site – via photograph!

  3. Shambo says:

    I love pineapple salsa with fish. A perfect combination. But I’ve never made my own. This is something I’ve got to try. I’ve also got to try some of those Benson’s seasoning blends. They are on my “To Order” list along with the new Healthy Heart Market brand salt-free dill pickles.

  4. Christy says:

    Shambo, this was so YUMMY — we had a little extra salsa left and it’s so good with plain tortilla chips, or even wrapped in a lavash with some black beans. I wish Benson’s were easier to acquire — I tend to be so lazy when it comes to mail ordering. But they are truly worth the effort — I have them all, and the only one I’ve yet to use “properly” is the seasoning for wild game. No hunters in our family — though I’m tempted to get some ground buffalo just to try it out. Hmmm.. PS: Those pickles look and sound amazing! Adding to my list too!

  5. wow, your kiddos are so adventurous! they are okay with spicy foods? i didn’t eat mexican or spanish food until i was about 32. i still haven’t tried 99% of seafood. tuna and fish sticks were rare but unavoidable at my house, and in the summers on LBI, my family would go fishing in my pop’s boat and bring home fluke. my uncle would fillet them, my mom and aunts would bread and fry them, and i would run for my life. once in while they managed to force some down my throat but i wasn’t and still am not a fish or shellfish fan.

  6. Christy says:

    Can’t believe I missed this comment! Sorry Nat!

    The girls are not huge spice fans, though G eats far more of everything than Maddie.

    Can’t say I’m surprised you don’t like seafood, but perhaps it’ll grow on you?? Surely you can’t come to Portland w/out consuming at least one lobstah!!


Leave a Reply

Your email address will not be published. Required fields are marked *