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Cuban-Style Tilapia Salad

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Seafood dinner ready in 30 minutes! Broil this hearty salad made using tilapia, pineapple and salad greens, served with dressing. Perfect if you love Island cuisine.

  • Prep Time 30 min
  • Total Time 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

Directions

  • 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.

Nutrition Info

The Quick Take:

  • Calories 230
  • Fat 5g
  • Saturated Fat 1/2g
  • Sodium 390mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
75mg
75%;
Sodium
390mg
390%;
Total Carbohydrate
17g
17%
(Dietary Fiber
2g
2%
  Sugars
12g
12%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
80%;
Calcium
6%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

For a heartier salad, add 1 cup canned black beans, drained and rinsed. Divide the beans among the plates with the greens. Serve with whole-grain bread and skim milk.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 05/03/2011. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
75mg
75%;
Sodium
390mg
390%;
Total Carbohydrate
17g
17%
(Dietary Fiber
2g
2%
  Sugars
12g
12%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
80%;
Calcium
6%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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