Teriyaki and Pinnapple Tilapia


This is another recipe sent to me by my mom.  Those of you not familiar with Tilapia it is probably one of the healthiest fish you can eat. Tilapia has very low levels of mercury, low total fat, low saturated fat, low calories, low carbohydrates and its also a low sodium protein source. Tilapia is an excellent source of phosphorus, niacin, selenium, vitamin B12 and potassium.

Tilapia is a fresh water fish that doesn’t have that “fishy” taste and usually takes on the flavor of the ingredients you cook it with. Tilapia is an affordable fish; I spent $9.99 for one pound which was 4 filets. This recipe was really easy to make and was ready to eat in 30 minutes.

Preheat the oven to 350° F.


  • 4-5 Tilapia filets
  • 1 can chunk pineapple, drained
  • 1 medium green pepper, chopped
  • 3 green onions, chopped
  • Teriyaki sauce
  • 1 tbs red pepper flakes (optional)

Layer the bottom of a 9x13 baking dish with the pineapple, green onions, and green pepper. Sprinkle red pepper flakes over the chopped vegetables.

Coat each side of the Tilapia filets with the Teriyaki sauce.

Layer the Tilapia filets over the pineapple, green peppers, and onions. Bake in the oven for 30 minutes.

Served with my favorite side, bulgur pilaf.


2 responses »

  1. Pingback: Fish Tacos « Big Apple Bites

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