Spiced Tilapia with Pineapple Slaw

Makes 4 servings (1 serving = 1 tilapia fillet and 1 cup slaw)*


  • 1 (16-oz.) package old fashioned or tricolor coleslaw
  • 2 cups diced fresh pineapple
  • ½ cup thinly sliced Vidalia onion
  • ½ cup fresh cilantro leaves
  • 1 large fresh jalapeno, seeded and finely chopped
  • cup olive oil
  • 3 tablespoons fresh lime juice
  • 1 teaspoon honey
  • ¾ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • 4 (5-oz.) tilapia fillets

*Nutrition information is for 1 tilapia fillet and 1 cup slaw. Recipe yields 8 (1-cup) portions of slaw.



  1. Combine coleslaw, pineapple, onion, cilantro and jalapeno in a large bowl.
  2. Whisk together oil, lime juice, honey, ½ teaspoon salt and the pepper in a small bowl. Pour oil mixture over coleslaw mixture, and toss to coat. Let stand at least 15 minutes before serving.
  3. Stir together chili powder, cumin and remaining ¼ teaspoon salt, and rub all over fish fillets.
  4. Heat a large nonstick skillet over medium-high heat. Coat skillet with cooking spray, and add fish. Cook 2 to 3 minutes on each side or until fish flakes easily with a fork. Serve fish with slaw


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving: 1 tilapia fillet and 1 cup slaw]:

260 calories; 12 g total fat; 2 g saturated fat; 30 g protein;

11 g carbohydrate; 1 g fiber; 380 mg sodium