Tilapia Salad with Strawberry-Pineapple Salsa

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

  • 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
  • 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.
  • 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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