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Tilapia Salad with Strawberry-Pineapple Salsa

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Tilapia Salad with Strawberry-Pineapple Salsa
  • Prep 30 min
  • Total 30 min
  • Servings 4
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Don’t miss the boat—broiled mild fish makes a terrific change-of-pace salad.
Updated Feb 4, 2010

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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Chopped fresh cilantro can be substituted for the mint.
  • tip 2
    This recipe can easily be doubled to serve 8.

Nutrition

210 Calories, 3g Total Fat, 28g Protein, 17g Total Carbohydrate, 13g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
25
Total Fat
3g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
310mg
13%
Potassium
780mg
22%
Total Carbohydrate
17g
6%
Dietary Fiber
3g
12%
Sugars
13g
Protein
28g
% 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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