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Cuban-Style Tilapia Salad

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By Betty Crocker Kitchens
Updated Dec 17, 2010
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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
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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

  • Step 
    1
    In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk.
  • Step 
    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.
  • Step 
    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

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
1
*Percent Daily Values are based on a 2,000 calorie diet.

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