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Tilapia Salad with Strawberry-Pineapple Salsa

 6 Ratings
3 Comments
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Don’t miss the boat—broiled mild fish makes a terrific change-of-pace salad.

Ingredients

Salsa

1
can (8 oz) crushed pineapple in juice, drained, juice reserved
2
cups fresh strawberries, stems removed, halved
1/2
cup diced cucumber
1/4
cup chopped fresh mint leaves
2
tablespoons tarragon or wine vinegar
2
medium green onions, thinly sliced (2 tablespoons)

Tilapia and Salad

4
tilapia or other mild-flavored fish fillets (5 oz each)
Cooking spray
1/2
teaspoon seasoned salt
1/4
teaspoon smoked paprika, if desired
4
cups loosely packed fresh spinach

Directions

  • 1 Set aside 2 tablespoons pineapple juice. In small bowl, mix pineapple and remaining juice with other salsa ingredients.
  • 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 reserved pineapple juice, seasoned salt and smoked paprika. 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 spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.

Expert Tips

Chopped fresh cilantro can be substituted for the mint.

This recipe can easily be doubled to serve 8.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
Calories from Fat
25
% Daily Value
Total Fat
3g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
0%
Cholesterol
75mg
25%
Sodium
310mg
13%
Total Carbohydrate
17g
6%
Dietary Fiber
3g
12%
Sugars
13g
13%
Protein
28g
28%
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
100%
100%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 1 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; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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