When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

Entree, Seafood |240 calories per serving|40 minute recipe

Peppered Tilapia with Caramelized Onions and Spinach

This content was last updated on January 14, 2020

A nutrient-dense, one-skillet recipe that you can whip up with minimal mess. Tilapia is packed with protein, vitamin B12 and selenium. Spinach adds a healthy dose of lutein and zeaxanthin, antioxidants that help prevent cell damage and may reduce cancer risk. Prepare this meal when you want a simple yet delicious weeknight dinner.

Ingredients

1x
2x
3x
  • 4 tsp. whole black peppercorns
  • 1 lb tilapia, 4 fillets
  • 1/2 tsp. salt
  • 10 oz baby spinach
  • 3 Tbsp. extra virgin olive oil, divided
  • 1 Spanish onion, very thinly sliced
  • Olive oil cooking spray
Per serving: 240 calories, 13 g total fat (2 g saturated fat, 0 g trans fat), 55 mg cholesterol, 8 g carbohydrates, 25 g protein, 2 g dietary fiber, 410 mg sodium, 2 g sugar, 0 g added sugar.

Directions

  1. Put peppercorns in re-sealable plastic bag. Lay bag on cutting board and pound peppercorns using a mallet or rolling pin until coarsely crushed.
  2. Sprinkle both sides of fillets lightly with salt. Sprinkle and press crushed peppercorns on both sides of fillets. Set aside.
  3. In large bowl, toss spinach with 1 tablespoon oil until leaves glisten.
  4. Heat large skillet over medium-high heat. Add spinach and cook until leaves collapse, stirring often, about 2 minutes. Transfer spinach to large plate, cover to keep warm and set aside. Wipe out pan and set aside.
  5. Using same bowl, toss onions with 1 tablespoon oil.
  6. Return skillet to medium-high heat and cook onions, stirring occasionally, until softened and lightly browned, about 10 minutes. Add onions to plate with spinach.
  7. Wipe out skillet and coat with cooking spray. Add remaining 1 tablespoon oil.
  8. Return pan to medium-high heat. Add fillets and cook until browned and crusty on bottom, 3 to 4 minutes. Using wide spatula, turn fish and cook until white in center at thickest part and flakes easily with fork, 3 to 4 minutes.
  9. To serve, arrange spinach in bed on each of four dinner plates. Place fish on top and arrange onions over fish.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

All Foods

Recipes you might also love:

Leave a comment

We love to hear from the community! If you made the recipe, please choose a star rating, too.

There are no reviews yet. Be the first one to write one.

Close