Cuban-Style Tilapia Salad

Gluten Free
Dairy Free
Health score
16%
Cuban-Style Tilapia Salad
30 min.
4
264kcal

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 incredibly satisfying. With a preparation time of just 30 minutes, it’s an ideal choice for a quick lunch, a refreshing side dish, or a light main course that will impress your family and friends.

The star of this recipe is the tilapia, a mild-flavored fish that pairs beautifully with the zesty lime and fresh mint dressing. The combination of juicy pineapple chunks and crisp salad greens adds a tropical twist, making each bite a burst of flavor. The seasoned salt enhances the fish's natural taste, while the vibrant colors of the salad make it visually appealing on any table.

Whether you’re hosting a summer gathering or simply looking to elevate your weeknight dinner, this Cuban-Style Tilapia Salad is sure to be a hit. It’s not just a meal; it’s an experience that transports you to sunny shores with every forkful. So, roll up your sleeves and get ready to enjoy a dish that’s as nutritious as it is delicious!

Ingredients

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

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

Calories264kcal
Protein43.71%
Fat20.24%
Carbs36.05%

Properties

Glycemic Index
19.5
Glycemic Load
1.73
Inflammation Score
-7
Nutrition Score
18.57304369885%

Flavonoids

Eriodictyol
1.03mg
Hesperetin
1.17mg
Naringenin
0.05mg
Apigenin
0.15mg
Luteolin
0.36mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:264.02kcal
13.2%
Fat:6.14g
9.44%
Saturated Fat:1.11g
6.94%
Carbohydrates:24.59g
8.2%
Net Carbohydrates:22.73g
8.26%
Sugar:19.95g
22.16%
Cholesterol:70.87mg
23.62%
Sodium:522.94mg
22.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.81g
59.63%
Selenium:59.92µg
85.61%
Vitamin B12:2.24µg
37.33%
Vitamin C:26.64mg
32.29%
Vitamin B3:6.21mg
31.03%
Vitamin D:4.39µg
29.29%
Phosphorus:270.4mg
27.04%
Potassium:707.29mg
20.21%
Vitamin B6:0.39mg
19.33%
Magnesium:66.85mg
16.71%
Folate:64.04µg
16.01%
Manganese:0.3mg
14.78%
Copper:0.29mg
14.26%
Vitamin B1:0.21mg
14.15%
Vitamin A:638.5IU
12.77%
Iron:1.62mg
9.03%
Vitamin B2:0.15mg
8.77%
Vitamin E:1.23mg
8.18%
Vitamin B5:0.77mg
7.75%
Fiber:1.87g
7.46%
Vitamin K:5.44µg
5.19%
Calcium:50.46mg
5.05%
Zinc:0.74mg
4.94%