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Tilapia Salad with Strawberry-Pineapple Salsa

Don’t miss the boat—broiled mild fish makes a terrific change-of-pace salad.

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  • prep time 30 min
  • total time 30 min
  • ingredients 11
  • servings 4
 

Ingredients

Salsa

1
can (8 oz) crushed pineapple in juice, drained, juice reserved
2
cups fresh strawberries, stems removed, halved
1/2
cup diced cucumber
1/4
cup chopped fresh mint leaves
2
tablespoons tarragon or wine vinegar
2
medium green onions, thinly sliced (2 tablespoons)

Tilapia and Salad

4
tilapia or other mild-flavored fish fillets (5 oz each)
Cooking spray
1/2
teaspoon seasoned salt
1/4
teaspoon smoked paprika, if desired
4
cups loosely packed fresh spinach

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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. 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.
  • 3 Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.
  • 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. 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.
  • 3 Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.

EXPERT TIPS

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Expert Tips

Chopped fresh cilantro can be substituted for the mint.

This recipe can easily be doubled to serve 8.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
75mg
75%;
Sodium
310mg
310%;
Total Carbohydrate
17g
17%
(Dietary Fiber
3g
3%
  Sugars
13g
13%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
100%;
Calcium
8%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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