Zesty Summer Tilapia

Zesty Summer Tilapia
Zesty Summer Tilapia

Tim McGeever

Zesty Summer Tilapia

This summer dish is light and refreshing with a pinch of heat. Combining the tang of lime, the bite of red pepper,  the sweetness of blueberry, and the attitude of your favorite hot sauce, this meal delivers a spicy kick without losing its cool. Not to mention, it's super easy to create. 

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Ingredients

For the spicy blueberry coleslaw

  • One 14-ounce bag shredded coleslaw mix
  • 1/2  Cup  nonfat Greek yogurt
  • 2  Tablespoons  spicy brown mustard
  • 1  Tablespoon  your favorite hot sauce
  • Juice of 1 lime
  • 1  Teaspoon  crushed red pepper
  • 1  Teaspoon  sugar
  • 1  Cup  fresh blueberries

For the tilapia

  • Two 6-ounce tilapia fillets
  • Juice of 1 lime
  • 2  Tablespoons  melted butter
  • 1  Teaspoon  black pepper
  • 1  Teaspoon  salt
  • 1  Teaspoon  crushed red pepper
  • 1  Teaspoon  oregano

Directions

For the spicy blueberry coleslaw

Empty the bag of coleslaw mix into a large bowl. Add Greek yogurt, spicy brown mustard, hot sauce, and fresh lime juice. Mix well and plenty. Add the crushed red pepper, sugar, and blueberries. Mix some more! Once the ingredients are evenly distributed, place into the refrigerator to chill.

For the tilapia

Preheat the oven to 375 degrees.

Rinse the tilapia fillets in cold water, and pat dry with a paper towel. Place the fillets in a shallow baking pan. Squeeze the fresh lime juice over the tilapia (half a lime per fillet). Next, pour the melted butter on top. Season with the black pepper, salt, crushed red pepper, and oregano. Place into the oven and bake until the fillets flake easily with a fork, about 30 minutes.

Serve beside a heaping spoonful of the chilled, spicy blueberry coleslaw and dig in!

Nutritional Facts

Total Fat
8g
11%
Sugar
7g
8%
Saturated Fat
3g
13%
Cholesterol
65mg
22%
Carbohydrate, by difference
22g
17%
Protein
26g
57%
Vitamin A, RAE
14µg
2%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
20µg
22%
Calcium, Ca
104mg
10%
Choline, total
81mg
19%
Fiber, total dietary
4g
16%
Fluoride, F
1µg
0%
Folate, total
9µg
2%
Iron, Fe
3mg
17%
Magnesium, Mg
45mg
14%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
313mg
45%
Riboflavin
1mg
91%
Selenium, Se
35µg
64%
Sodium, Na
550mg
37%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
1µg
7%
Water
122g
5%
Zinc, Zn
2mg
25%

Summer Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Summer Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.