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Caribbean Baked Tilapia with Pineapple-Avocado Salsa

Caribbean Baked Tilapia with Pineapple-Avocado Salsa

Enjoy a vibrant and healthy Mediterranean-inspired main course featuring flaky baked tilapia. This gluten-free dish is topped with a refreshing, low-oxalate salsa of sweet pineapple and creamy avocado, offering a burst of Caribbean flavors and essential nutrients.

30 min4 servingscaribbeanmain course
pescetarian
paleo
primal
mediterranean

Nutrition Facts

Per serving

Calories194
% Daily Value*
Total Fat 13g17%
Saturated Fat 2g11%
Trans Fat 0g
Cholesterol 10mg3%
Sodium 75mg3%
Total Carbohydrate 15g5%
Dietary Fiber 1g3%
Total Sugars 11g
Protein 4g9%
Calcium 36mg3%
Iron 0.96mg5%
Potassium 227mg5%
Vitamin A 39mcg4%
Vitamin C 39mg44%
Vitamin B6 0.16mg9%
Vitamin B12 0.18mcg8%
Vitamin E 0.52mg3%
Vitamin K 53mcg44%
Magnesium 25mg6%
Zinc 0.83mg8%
Folate 28mcg7%

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 4 fillets tilapia fillets
  • 2 tbsp extra virgin olive oil
  • 3 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tbsp fresh ginger
  • 1 tsp salt
  • 0.5 tsp white pepper
  • 1 cup pineapple in juice
  • 1 tbsp avocado oil
  • 0.25 cup red onion
  • 0.5 cup yellow bell pepper
  • 2 tbsp fresh chives
  • 2 tbsp fresh basil
  • 0.25 chili scotch bonnet chili
  • 0.5 orange orange
  • 1 tbsp mint

Instructions

  1. 1Preheat oven to 400°F (200°C). Pat tilapia fillets dry with paper towels. Season the fillets with 1 tbsp extra virgin olive oil, 2 tbsp lime juice, garlic powder, grated ginger, 3/4 tsp salt, and 1/4 tsp white pepper.
  2. 2Place the seasoned tilapia on a baking sheet and bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
  3. 3While the fish bakes, prepare the salsa: In a medium bowl, combine the diced pineapple, avocado oil, finely diced red onion, finely diced yellow bell pepper, chopped chives, chopped basil, minced scotch bonnet chili (if using), 1 tbsp lime juice, 1/4 tsp salt, and 1/4 tsp white pepper. Stir gently to combine.
  4. 4Serve the baked tilapia immediately, topped generously with the fresh pineapple-avocado salsa. Garnish each serving with orange segments and fresh chopped mint.

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