Tilapia Salad with Strawberry-Pineapple Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tilapia Salad with Strawberry-Pineapple Salsa
30 min.
4
174kcal

Suggestions


Are you looking for a refreshing and healthy dish that’s perfect for any occasion? Look no further than this delightful Tilapia Salad with Strawberry-Pineapple Salsa! Bursting with vibrant flavors and packed with nutrients, this recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100. In just 30 minutes, you can whip up a meal that serves four, making it an ideal choice for a family lunch or a light dinner.

The star of this dish is the tender tilapia, a mild-flavored fish that pairs beautifully with the sweet and tangy strawberry-pineapple salsa. The combination of juicy strawberries, refreshing cucumber, and aromatic mint creates a salsa that is both delicious and visually appealing. Topped with a hint of seasoned salt and smoked paprika, the broiled fish becomes a flavorful centerpiece on a bed of fresh spinach.

Not only is this salad a feast for the eyes, but it also offers a balanced caloric breakdown, with a whopping 67.62% of calories coming from protein. Whether you’re looking to impress guests at a summer gathering or simply want to enjoy a nutritious meal at home, this Tilapia Salad with Strawberry-Pineapple Salsa is sure to become a favorite in your recipe repertoire. Dive into this culinary adventure and savor the delightful flavors that await!

Ingredients

  •  pineapple crushed drained canned
  • cups strawberries fresh halved
  • 0.5 cup cucumber diced
  • 0.3 cup mint leaves fresh chopped
  • tablespoons red-wine vinegar 
  • tablespoons spring onion thinly sliced
  • 20 oz fish fillet 
  • serving pam original flavor shopping list 
  • 0.5 teaspoon lawry's seasoned salt 
  • 0.3 teaspoon paprika smoked
  • cups pkt spinach fresh loosely packed

Equipment

  • bowl
  • oven
  • broiler pan

Directions

  1. Set aside 2 tablespoons pineapple juice. In small bowl, mix pineapple and remaining juice with other salsa ingredients.
  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 reserved pineapple juice, seasoned salt and smoked paprika. 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 spinach.
  5. Place broiled fish on spinach. Spoon salsa over fish and spinach.

Nutrition Facts

Calories174kcal
Protein67.62%
Fat14.36%
Carbs18.02%

Properties

Glycemic Index
33.5
Glycemic Load
1.86
Inflammation Score
-10
Nutrition Score
27.700434767682%

Flavonoids

Cyanidin
1.21mg
Petunidin
0.08mg
Delphinidin
0.22mg
Malvidin
0.01mg
Pelargonidin
17.89mg
Peonidin
0.04mg
Catechin
2.24mg
Epigallocatechin
0.56mg
Epicatechin
0.3mg
Epicatechin 3-gallate
0.11mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Naringenin
0.19mg
Apigenin
0.15mg
Luteolin
0.58mg
Kaempferol
2.31mg
Myricetin
0.13mg
Quercetin
2.31mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:174.12kcal
8.71%
Fat:2.84g
4.37%
Saturated Fat:0.87g
5.47%
Carbohydrates:8.02g
2.67%
Net Carbohydrates:5.43g
1.98%
Sugar:4.24g
4.72%
Cholesterol:70.87mg
23.62%
Sodium:391.22mg
17.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.09g
60.19%
Vitamin K:155.99µg
148.56%
Selenium:59.89µg
85.56%
Vitamin C:52.98mg
64.22%
Vitamin A:3045.66IU
60.91%
Vitamin B12:2.24µg
37.33%
Manganese:0.66mg
32.78%
Vitamin B3:6.12mg
30.58%
Vitamin D:4.39µg
29.29%
Folate:117.11µg
29.28%
Phosphorus:280.74mg
28.07%
Potassium:760.85mg
21.74%
Magnesium:77.01mg
19.25%
Vitamin B6:0.34mg
17%
Iron:2.19mg
12.19%
Vitamin B2:0.18mg
10.46%
Copper:0.21mg
10.37%
Fiber:2.59g
10.36%
Vitamin E:1.44mg
9.62%
Vitamin B5:0.85mg
8.55%
Vitamin B1:0.11mg
7.36%
Calcium:67.95mg
6.8%
Zinc:0.81mg
5.39%