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 also boasts a remarkable health score of 100. It’s an ideal choice for a light lunch, a satisfying main course, or a colorful side dish that will impress your guests.

The combination of tender tilapia fillets, broiled to perfection, paired with a zesty salsa made from fresh strawberries and juicy pineapple creates a symphony of tastes that dance on your palate. The addition of crisp cucumber and aromatic mint leaves adds a refreshing crunch, while the bed of fresh spinach provides a nutrient-rich foundation. With just 30 minutes of preparation time, you can whip up this delicious meal that serves four, making it perfect for family gatherings or a cozy dinner at home.

At only 174 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on flavor. The caloric breakdown highlights a healthy balance of protein, fats, and carbohydrates, ensuring you feel satisfied and energized. So, roll up your sleeves and get ready to enjoy a dish that’s as good for your body as it is for your taste buds!

Ingredients

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

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
Protein67.78%
Fat14.29%
Carbs17.93%

Properties

Glycemic Index
45
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
27.718261158985%

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:173.78kcal
8.69%
Fat:2.82g
4.34%
Saturated Fat:0.87g
5.45%
Carbohydrates:7.96g
2.65%
Net Carbohydrates:5.39g
1.96%
Sugar:4.16g
4.62%
Cholesterol:70.87mg
23.62%
Sodium:391.22mg
17.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.09g
60.18%
Vitamin K:155.98µg
148.55%
Selenium:59.88µg
85.55%
Vitamin C:52.99mg
64.24%
Vitamin A:3044.76IU
60.9%
Vitamin B12:2.24µg
37.33%
Manganese:0.67mg
33.29%
Vitamin B3:6.11mg
30.57%
Folate:117.37µg
29.34%
Vitamin D:4.39µg
29.29%
Phosphorus:280.76mg
28.08%
Potassium:760.97mg
21.74%
Magnesium:76.95mg
19.24%
Vitamin B6:0.34mg
17.03%
Iron:2.19mg
12.19%
Vitamin B2:0.18mg
10.46%
Copper:0.21mg
10.33%
Fiber:2.57g
10.27%
Vitamin E:1.44mg
9.62%
Vitamin B5:0.86mg
8.56%
Vitamin B1:0.11mg
7.3%
Calcium:67.89mg
6.79%
Zinc:0.81mg
5.4%