Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Tilapia with Pineapple Salsa and Tomato-Avocado Salad
Time: 35 minutes
More for Later: Double the pineapple salsa, and use it to top salads, tacos, or grilled steak or chicken during the week.
Serve with Black Bean-Cilantro Rice: Cook 1 (3.5-ounce) bag boil-in-bag brown rice according to directions. Sauté ¾ cup chopped red onion; 5 thinly sliced garlic cloves; ¼ teaspoon ground cumin, and ½ jalapeño pepper, seeded and minced, in 1 tablespoon olive oil over medium-high heat for 2 minutes. Add 1 (15-ounce) can unsalted black beans, rinsed and drained; 1 cup unsalted chicken stock; and ¼ teaspoon kosher salt. Cook 6 minutes. Lightly mash with a fork. Top rice with bean mixture, 2 tablespoons queso fresco, and ¼ cup cilantro. SERVES 4 (serving size: 1/3 cup rice and 2/3 cup bean mixutre) CALORIES 205; FAT 5.1g (sat 1g); SODIUM 191mg