Cuban-Style Tilapia Salad

  • Prep 30 min
  • Total 30 min
  • Servings 4

Ingredients

Dressing

  • 1/2 cup pineapple juice
  • 1 teaspoon grated lime peel
  • 2 tablespoons lime juice
  • 1 tablespoon canola oil
  • 1/4 teaspoon seasoned salt

Tilapia and Salad

  • 4 tilapia or other mild-flavored fish fillets (about 5 oz each)
  • Cooking spray
  • 2 tablespoons lime juice
  • 1/2 teaspoon seasoned salt
  • 4 cups mixed salad greens
  • 2 cups fresh or canned (drained) pineapple chunks
  • 1/4 cup fresh mint leaves

Steps

  • 1
    In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk.
  • 2
    Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray. Sprinkle tops of fish with 2 tablespoons lime juice and the seasoned salt. Broil with tops 4 to 6 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
  • 3
    Meanwhile, on each of 4 plates, arrange 1 cup salad greens. Divide pineapple among plates. Place fish on or next to greens. Sprinkle greens and fish with mint. Serve with dressing.

  • For a heartier salad, add 1 cup Progresso® canned black beans, drained and rinsed. Divide the beans among the plates with the greens.

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
390mg
16%
Potassium
700mg
20%
Total Carbohydrate
17g
6%
Dietary Fiber
2g
10%
Sugars
12g
Protein
28g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
80%
80%
Calcium
6%
6%
Iron
8%
8%
Exchanges:
0 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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