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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2
Servings
184
Calories Per Serving
Deliver Ingredients

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
5g
7%
Sugar
11g
12%
Saturated Fat
1g
4%
Cholesterol
7mg
2%
Carbohydrate, by difference
23g
18%
Protein
10g
22%
Vitamin A, RAE
273µg
39%
Vitamin C, total ascorbic acid
21mg
28%
Vitamin K (phylloquinone)
435µg
100%
Calcium, Ca
290mg
29%
Choline, total
21mg
5%
Fiber, total dietary
5g
20%
Fluoride, F
1µg
0%
Folate, total
83µg
21%
Iron, Fe
5mg
28%
Magnesium, Mg
82mg
26%
Manganese, Mn
2mg
100%
Niacin
2mg
14%
Phosphorus, P
131mg
19%
Selenium, Se
6µg
11%
Sodium, Na
345mg
23%
Water
141g
5%
Zinc, Zn
1mg
13%

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.