Looking for something new to make for dinner during the work week? This yummy summer dish requires little prep time and includes fruits, vegetables and protein.
Tilapia makes for a quick and easy-to-prepare protein that is very versatile. It’s also a great source of many essential vitamins and minerals and contains good types of fats. Besides cooking the tilapia, the only other prep time required is to cut up the fruit for the salsa. Enjoy!
½ can (8-oz size) crushed pineapple in juice, drained, juice reserved
1 cup fresh strawberries, stems removed, halved
¼ cup diced cucumber
2 tbsp chopped fresh mint leaves
1 tbsp tarragon or wine vinegar
1 medium green onion, thinly sliced (1 tablespoon)
Tilapia and Salad:
2 Tilapia or other mild-flavored fish fillets (4 oz each)
¼ teaspoon seasoned salt
2 cups loosely packed fresh spinach
- Set aside 1 tablespoon pineapple juice. In small bowl, mix pineapple and remaining juice with other salsa ingredients.
- Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray. Sprinkle tops of fish with 1 tablespoon 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.
- Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach. Makes two servings.
Nutrient Content: 231kcals, 32g protein, 18g carbs, 3g fiber, 4g fat
Exchanges: 4 meat, 1 fat, 1 fruit
Recipe from St. Elizabeth Weight Management Center