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Island Tilapia, fish on bed of vegetables

Take a trip to a private island for dinner tonight! Live Well Alabama’s Island Tilapia is your guide to a mouthwatering entrée that will make it seem like a beach and palm tree is in sight.

Tips: Tilapia is a high-protein, low-calorie white fish with a mild flavor that even picky eaters can enjoy. If using canned pineapple, choose fruit canned in water or 100% juice and drain well. Serve over brown rice for more fiber.


  • 1 pound tilapia
  • Creole seasoning to taste
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • ½ bunch fresh parsley, chopped
  • 1 large green bell pepper, diced
  • 1 large yellow onion, diced
  • 1 ½ cups tomatoes, diced
  • 3/4 cup pineapple, diced
  • 1 ½ teaspoons garlic, minced
  • 1 bay leaf


  • Season tilapia with Creole seasoning, salt, and pepper.
  • In a large pan, heat oil over medium-high heat. Add fish and cook until it is tender and flakes with a fork, about 4 minutes per side. Remove fish from pan and set aside.
  • To the same pan, add parsley, bell pepper, and onions. Cook until vegetables are tender.
  • Stir in remaining ingredients. Reduce heat to medium. Cook and stir occasionally for 8 to 10 minutes or until liquid is thick. Salt and pepper to taste. Add cooked tilapia to the pan until warmed.
  • Remove bay leaf and serve.

For more Live Well Alabama recipes, visit LiveWellAlabama.com.



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