Cuban-Style Tilapia Salad

Gluten Free
Dairy Free
Health score
16%
Cuban-Style Tilapia Salad
30 min.
4
266kcal

Suggestions


Discover the vibrant flavors of the Caribbean with this delightful Cuban-Style Tilapia Salad! Perfectly suited for those seeking a gluten-free and dairy-free meal, this dish is not only healthy but also bursting with tropical goodness. In just 30 minutes, you can create a refreshing salad that serves as a fantastic side dish, a light lunch, or even a satisfying main course.

The star of this recipe is the tender tilapia, which is broiled to perfection and seasoned with zesty lime and seasoned salt, allowing the fish to flake effortlessly with a fork. Complementing the fish are juicy pineapple chunks that add a sweet and tangy contrast, while a bed of mixed salad greens provides a crisp and refreshing base. The addition of fresh mint leaves elevates the dish, infusing it with a fragrant aroma that transports you straight to a sun-soaked beach.

This Cuban-Style Tilapia Salad is not just a feast for the taste buds; it’s also a feast for the eyes, with its vibrant colors and enticing presentation. Whether you’re hosting a summer gathering or simply looking to enjoy a nutritious meal at home, this salad is sure to impress. Dive into this culinary adventure and savor the taste of Cuba with every bite!

Ingredients

  • 0.5 cup pineapple juice 
  • teaspoon lime zest grated
  • tablespoons juice of lime 
  • tablespoon canola oil 
  • 0.3 teaspoon lawry's seasoned salt 
  • 20 oz fish fillet 
  • serving pam original flavor shopping list 
  • tablespoons juice of lime 
  • 0.5 teaspoon lawry's seasoned salt 
  • cups the salad mixed
  • cups pineapple chunks fresh canned drained ()
  • 0.3 cup mint leaves fresh

Equipment

  • oven
  • whisk
  • measuring cup
  • broiler pan

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.
  3. 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.
  4. Meanwhile, on each of 4 plates, arrange 1 cup salad greens. Divide pineapple among plates.
  5. Place fish on or next to greens.
  6. Sprinkle greens and fish with mint.
  7. Serve with dressing.

Nutrition Facts

Calories266kcal
Protein43.29%
Fat20.11%
Carbs36.6%

Properties

Glycemic Index
19.5
Glycemic Load
1.73
Inflammation Score
-7
Nutrition Score
18.772174192512%

Flavonoids

Eriodictyol
1.2mg
Hesperetin
1.85mg
Naringenin
0.07mg
Apigenin
0.15mg
Luteolin
0.36mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:266.1kcal
13.3%
Fat:6.16g
9.48%
Saturated Fat:1.11g
6.96%
Carbohydrates:25.23g
8.41%
Net Carbohydrates:23.33g
8.49%
Sugar:20.07g
22.31%
Cholesterol:70.87mg
23.62%
Sodium:523.11mg
22.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.84g
59.69%
Selenium:59.93µg
85.62%
Vitamin B12:2.24µg
37.33%
Vitamin C:28.89mg
35.02%
Vitamin B3:6.22mg
31.09%
Vitamin D:4.39µg
29.29%
Phosphorus:271.45mg
27.15%
Potassium:716.07mg
20.46%
Vitamin B6:0.39mg
19.47%
Magnesium:67.45mg
16.86%
Folate:64.79µg
16.2%
Manganese:0.3mg
14.84%
Copper:0.29mg
14.36%
Vitamin B1:0.21mg
14.27%
Vitamin A:642.25IU
12.84%
Iron:1.63mg
9.06%
Vitamin B2:0.15mg
8.83%
Vitamin E:1.24mg
8.29%
Vitamin B5:0.78mg
7.84%
Fiber:1.9g
7.58%
Vitamin K:5.49µg
5.23%
Calcium:51.51mg
5.15%
Zinc:0.75mg
4.98%