Betty Crocker Cookbook for Women shares a recipe! What's for dinner? How about a main-dish salad with good-for-you fish. You can have this one on the table in 30 minutes.
Cuban-Style Tilapia Salad
- Prep Time 30 min
- Total 30 min
- Servings 4
- Ingredients 12
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
Instructions
-
Step1In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk.
-
Step2Set 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.
-
Step3Meanwhile, 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
230
Calories
5g
Total Fat
28g
Protein
17g
Total Carbohydrate
12g
Sugars
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
1Tips from the Betty Crocker Kitchens
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