Cornmeal-Crusted Tilapia Salad

Very Healthy
Health score
60%
Cornmeal-Crusted Tilapia Salad
45 min.
4
415kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that’s not only delicious but also packed with nutrients? Introducing our Cornmeal-Crusted Tilapia Salad, a delightful combination of crispy tilapia, fresh vegetables, and zesty flavors that will tantalize your taste buds. This recipe is perfect for those looking to enjoy a very healthy meal without sacrificing taste.

In just 45 minutes, you can whip up a vibrant salad that serves four, making it an ideal choice for family gatherings or meal prep for the week ahead. The star of this dish is the tilapia, coated in a crunchy cornmeal crust that adds a satisfying texture. Paired with a medley of fresh romaine lettuce, grape tomatoes, and bell peppers, this salad is a feast for both the eyes and the palate.

What’s more, the homemade dressing, featuring fresh lime juice and Dijon mustard, brings a burst of flavor that perfectly complements the fish and veggies. With a caloric breakdown that emphasizes protein and healthy fats, this dish not only satisfies your hunger but also supports your health goals. So, whether you’re looking for a light lunch, a side dish, or a main course, our Cornmeal-Crusted Tilapia Salad is sure to impress. Dive into this culinary adventure and enjoy a meal that’s as nutritious as it is delicious!

Ingredients

  • teaspoons canola oil divided
  • teaspoon chili powder divided
  • 6-inch corn tortillas cut into 1/4-inch strips ()
  • 0.3 teaspoon dijon mustard 
  • ounce flour all-purpose
  • tablespoons cilantro leaves fresh chopped
  • cup grape tomatoes halved
  • 1.5 tablespoons juice of lime fresh
  • teaspoon onion flakes crushed
  • 1.5 cups bell pepper red chopped ( 1 large)
  • 0.3 cup onion red thinly sliced
  • cups the of 1 cos lettuce chopped
  • 0.8 teaspoon salt divided
  • 0.3 cup cheddar cheese reduced-fat
  • 24 ounce tilapia 
  • 0.3 cup cornmeal yellow

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • knife
  • whisk
  • aluminum foil
  • measuring cup

Directions

  1. Preheat oven to 42
  2. Place tortilla strips on a baking sheet lined with foil; lightly coat tortilla strips with cooking spray.
  3. Sprinkle strips with 1/2 teaspoon chili powder and 1/4 teaspoon salt.
  4. Bake at 425 for 10 minutes or until crisp, and set aside.
  5. Lightly spoon flour into a dry measuring cup; level with a knife.
  6. Combine flour, cornmeal, onion flakes, and the remaining 1/2 teaspoon chili powder in a shallow dish.
  7. Sprinkle fish with 1/4 teaspoon salt; dredge in cornmeal mixture.
  8. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  9. Add fish; cook 3 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness.
  10. Combine romaine and next 4 ingredients (through cilantro) in a large bowl.
  11. Combine juice, mustard, and remaining 1/4 teaspoon salt in a small bowl, stirring with a whisk. Gradually add remaining 4 teaspoons oil, stirring constantly with a whisk.
  12. Drizzle juice mixture over lettuce mixture; toss gently to coat.
  13. Place 1 1/2 cups salad mixture on each of 4 plates; sprinkle each serving with 1 tablespoon cheese.
  14. Place 1 fish fillet on each salad; top with 5 tortilla strips.

Nutrition Facts

Calories415kcal
Protein38.59%
Fat29.26%
Carbs32.15%

Properties

Glycemic Index
88.75
Glycemic Load
14.56
Inflammation Score
-10
Nutrition Score
38.074782578841%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.27mg
Luteolin
0.38mg
Isorhamnetin
0.5mg
Kaempferol
0.12mg
Myricetin
0.05mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:415.44kcal
20.77%
Fat:13.84g
21.29%
Saturated Fat:3.02g
18.89%
Carbohydrates:34.22g
11.41%
Net Carbohydrates:27.85g
10.13%
Sugar:5.68g
6.31%
Cholesterol:91.7mg
30.57%
Sodium:601.45mg
26.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.07g
82.14%
Vitamin A:8412.14IU
168.24%
Selenium:77.4µg
110.57%
Vitamin C:82.85mg
100.43%
Vitamin K:86.81µg
82.67%
Phosphorus:485.45mg
48.55%
Folate:191.35µg
47.84%
Vitamin B12:2.77µg
46.23%
Vitamin B3:8.78mg
43.92%
Vitamin D:5.31µg
35.39%
Vitamin B6:0.69mg
34.4%
Potassium:1040.42mg
29.73%
Manganese:0.52mg
25.92%
Magnesium:102.8mg
25.7%
Fiber:6.36g
25.45%
Vitamin E:3.43mg
22.84%
Vitamin B1:0.29mg
19.34%
Vitamin B2:0.3mg
17.79%
Iron:3.11mg
17.27%
Copper:0.29mg
14.27%
Vitamin B5:1.32mg
13.17%
Zinc:1.91mg
12.71%
Calcium:125.27mg
12.53%
Source:My Recipes