Canned Pineapple + Frozen Tilapia = Dinner!

I love tilapia because it's such an easy dinner to make. I buy it frozen so I always have some in the freezer -- it's an easy way to sneak in good protein when it's the end of the week and I have no desire to go to the grocery store.

I was sent a review copy of a cookbook called The Best of Clean Eating and as a flipped through the book I immediately zoomed into this recipe because it uses pantry staples -- rice, tilapia, soy sauce and canned pineapple -- which means I can whip this up in no time.

It was delicious easy and cheap. Amen.

(please excuse the pictures, I made this after it was dark out so there was no natural light.)


(adapted from The Best of Clean Eating)


1 cup brown rice

4 tilapia fillets (I buy frozen)

2 Tbsp low-sodium tamari soy sauce

1 oz can no-sugar-added pineapple chunks (save the juice)

6 scallions, white and green parts, sliced

Olive oil

sea salt and ground black pepper


Preheat oven to 450 F. Prepare rice (boil two cups of water, add rice, simmer until water is absorbed. Fluff.)

Place defrosted tilapia fillets in a baking dish coated with olive oil. In a small bowl combine soy sauce with three tablespoons pineapple juice, pour over tilapia. Season with pepper, to taste. Bake 15-20 minutes, until cooked through.

Coat a skillet with olive oil and heat on medium low. Reserve two tablespoons green scallions for garnish. Add rest of the scallions to skillet and cook for two minutes. Add pineapple chunks and cook for 45 seconds. Fold scallion-pineapple mixture into steamed rice, and season with salt and pepper to taste.

Mound one cup rice onto each of four plates. Place a tilapia fillet off center over each mound of rice. Drizzle pan juices over fillets, garnish with reserved scallions and serve.