Cuban-Style Tilapia Salad

Gluten Free
Dairy Free
Health score
17%
Cuban-Style Tilapia Salad
30 min.
4
264kcal

Suggestions

Get ready to embark on a culinary journey to the vibrant island of Cuba with this mouth-watering Cuban-Style Tilapia Salad! This gluten-free and dairy-free dish is not only a delight for your taste buds but also a nutritious choice, packing a punch with 264 calories per serving. Whether you're preparing a side dish, a light lunch, or a satisfying main course, this recipe is a versatile and healthy option.
The star of this recipe is the tilapia, a mild-flavored fish that pairs beautifully with the fresh and tangy flavors of lime and mint. The canola oil and seasoned salt add depth to the dish, while the pineapple chunks and juice bring a touch of sweetness and tropical flair. The mixed salad greens provide a crisp and refreshing base, making this salad a delightful explosion of flavors and textures.
With a prep time of just 30 minutes, this recipe is perfect for those who want a quick and healthy meal without compromising on taste. The broiler pan and oven are your allies in creating a perfectly cooked fish, while the measuring cup and whisk ensure that your dressing is perfectly blended. This Cuban-inspired dish is not only a treat for your palate but also a visually appealing creation, making it a great choice for a casual lunch or an elegant dinner.

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 
  • 0.5 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
18.570434943489%

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:377.6mg
16.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.81g
59.63%
Selenium:59.92µg
85.6%
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:707.26mg
20.21%
Vitamin B6:0.39mg
19.33%
Magnesium:66.84mg
16.71%
Folate:64.04µg
16.01%
Manganese:0.3mg
14.76%
Copper:0.29mg
14.25%
Vitamin B1:0.21mg
14.15%
Vitamin A:638.5IU
12.77%
Iron:1.62mg
9.02%
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:50.37mg
5.04%
Zinc:0.74mg
4.94%