It is common knowledge that doctors recommend two servings of fish per week to help maintain good health, and this GERD friendly recipe is an excellent way to help fulfill that goal. Tilapia is a mild tasting whitefish that is a great source of lean protein, iron, vitamin D and healthy omega 3 fatty acids. For this dish, we sauté the fish in olive oil, which takes just minutes, and then we top it with delicious ginger infused relish of pineapple, red pepper, and cucumbers. Serve it with some long grain rice on the side, and you’ll have a quick and easy meal for a busy weeknight. It’s healthy and tasty too!

Makes 4 servings

Ingredients

• 1 cup long grain rice
• 2 TBSP Pineapple juice
• 1 TBSP grated ginger
• 2 Tsp. honey
• 2 TBSP olives oil
• 1 pound Pineapple pieces, fresh or canned
• 1 small English cucumber, chopped
• 1/4 cup chopped red sweet pepper*
• 1 Tsp. olive oil
• 4 6-oz tilapia filets

Directions

1. Cook rice per package directions
2. Mix next four ingredients, add salt and pepper
3. Toss with pineapple, cucumber and pepper pieces
4. Heat 1 tsp olive oil in a large nonstick skillet over medium heat
5. Season tilapia filets with salt and pepper, about 1/4 tsp each
6. Add to skillet and cook through about 2 to 3 minutes per side
7. Serve tilapia topped with relish and rice on the side

Nutritional information per serving: Calories 485, Sat fat 2.3 g, 325 mg Sodium

* sweet red peppers should not trigger acid reflux, especially with this minimal amount (1/16 cup per serving).  However, if this is an issue for you, please leave this out of the recipe.