Tilapia Salad Recipes

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MEXICAN RICE AND TILAPIA SALAD



Mexican Rice and Tilapia Salad image

A fresh green salad with sautéed tilapia is a filling dinner when Knorr® Fiesta Sides Mexican rice is added.

Provided by Tammy Lynn

Categories     Trusted Brands: Recipes and Tips     Knorr®

Time 20m

Yield 4

Number Of Ingredients 8

½ teaspoon cumin
½ teaspoon chili powder
1 tablespoon buttery spread or oil
4 (4 ounce) tilapia fillets, cut into chunks
1 (5.4 ounce) package Knorr® Fiesta Sides™ - Mexican Rice
4 cups torn romaine lettuce leaves
1 fresh tomato, chopped
½ red onion, diced

Steps:

  • Mix cumin and chili powder together and sprinkle over tilapia chunks to coat.
  • Heat non-stick skillet over medium-high heat and melt buttery spread or oil. Saute tilapia on each side until cooked through, 2 to 3 minutes per side. Remove from pan and set aside.
  • In same skillet, prepare Knorr® Fiesta SidesTM - Mexican Rice according to package directions. Transfer tilapia to the rice mixture.
  • Divide lettuce between four salad bowls or plates. Divide the rice and tilapia mixture among the dishes. Top with tomatoes and onions. Serve with your favorite light dressing, such as Ranch.

Nutrition Facts : Calories 295 calories, Carbohydrate 14.2 g, Cholesterol 41 mg, Fat 5.2 g, Fiber 6.4 g, Protein 28.1 g, SaturatedFat 1 g, Sodium 104.5 mg, Sugar 2.1 g

BLACKENED TILAPIA WITH BLACK-EYED PEA SALAD



Blackened Tilapia With Black-Eyed Pea Salad image

Provided by Food Network Kitchen

Time 30m

Yield 4 servings

Number Of Ingredients 13

1 tablespoon paprika
1/2 teaspoon ground cumin
Kosher salt and freshly ground pepper
Kosher salt and freshly ground pepper
4 6-ounce tilapia fillets
1/3 cup jarred salsa verde
2 tablespoons white wine vinegar
2 tablespoons sour cream
3 tablespoons extra-virgin olive oil
4 cups shredded coleslaw mix (one 14-ounce bag)
1 15-ounce can black-eyed peas, drained and rinsed
6 cups chopped romaine lettuce (about 1 small head lettuce)
Cornbread, for serving (optional)

Steps:

  • Combine the paprika, cumin and 1/4 teaspoon each salt and pepper in a small bowl. Rub one side of the fish fillets with the spice mixture.
  • Whisk the salsa verde, vinegar, sour cream, 1 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste in a large bowl. Add the coleslaw mix and black-eyed peas and toss. Add the lettuce to the bowl but don't toss.
  • Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 2 fish fillets, spice-side down, and cook until nicely blackened, 3 to 4 minutes. Carefully turn the fillets and continue cooking until the fish is firm and flaky, 2 to 3 more minutes. Remove to a plate and keep warm. Repeat with the remaining 1 tablespoon olive oil and 2 fish fillets.
  • Toss the salad and season with salt and pepper. Serve the fish with the salad and cornbread.
  • Per serving: Calories 397; Total Fat 16 grams; Saturated Fat 3 grams; Protein 42 grams; Total Carbohydrate 24 grams; Fiber 8 grams; Cholesterol 90 milligrams; Sodium 440 milligrams

Nutrition Facts : Calories 397 calorie, Fat 16 grams, SaturatedFat 3 grams, Cholesterol 90 milligrams, Sodium 440 milligrams, Carbohydrate 24 grams, Fiber 8 grams, Protein 42 grams

TILAPIA WITH CUCUMBER SALAD



Tilapia with Cucumber Salad image

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 25m

Yield 4

Number Of Ingredients 14

1 tablespoon honey
1 tablespoon rice vinegar
2 teaspoons grated gingerroot
1/2 teaspoon salt
1/2 medium cucumber, cut in half lengthwise, thinly sliced
1/4 red bell pepper, diced
3 green onions, thinly sliced
1 teaspoon chopped fresh cilantro
2 tablespoons Gold Medal™ all-purpose flour
1 teaspoon lemon-pepper seasoning
1 cup Progresso™ panko crispy bread crumbs or Progresso™ plain bread crumbs
1 egg
4 tilapia or other white fish fillets (6 oz each)
4 tablespoons vegetable oil

Steps:

  • In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
  • On plate, mix flour and seasoning. On second plate, place bread crumbs. In bowl, beat egg with fork. Coat fish with flour mixture. Dip into egg; coat well with bread crumbs.
  • In 10-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Add 2 fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook about 3 minutes longer or until fish flakes easily with fork. Repeat with remaining oil and fish. Serve fish topped with salad.

Nutrition Facts : Calories 440, Carbohydrate 29 g, Cholesterol 145 mg, Fat 3, Fiber 0 g, Protein 37 g, SaturatedFat 3 g, ServingSize 1 Serving, Sodium 590 mg, Sugar 7 g, TransFat 0 g

CUBAN-STYLE TILAPIA SALAD



Cuban-Style Tilapia Salad image

Betty Crocker Cookbook for Women shares a recipe! What's for dinner? How about a main-dish salad with good-for-you fish. You can have this one on the table in 30 minutes.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 30m

Yield 4

Number Of Ingredients 12

1/2 cup pineapple juice
1 teaspoon grated lime peel
2 tablespoons lime juice
1 tablespoon canola oil
1/4 teaspoon seasoned salt
4 tilapia or other mild-flavored fish fillets (about 5 oz each)
Cooking spray
2 tablespoons lime juice
1/2 teaspoon seasoned salt
4 cups mixed salad greens
2 cups fresh or canned (drained) pineapple chunks
1/4 cup fresh mint leaves

Steps:

  • In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk.
  • 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 lime juice and the seasoned salt. 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 salad greens. Divide pineapple among plates. Place fish on or next to greens. Sprinkle greens and fish with mint. Serve with dressing.

Nutrition Facts : Calories 230, Carbohydrate 17 g, Cholesterol 75 mg, Fat 1/2, Fiber 2 g, Protein 28 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 390 mg, Sugar 12 g, TransFat 0 g

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Top Asked Questions

What are the best recipes for tilapia?
Inspired by the New Orleans seafood dish at a popular restaurant chain, this quick and easy recipe tops tilapia fillets with a garlic-infused Alfredo sauce. Tilapia is marinated in lime juice and spices before being made into a coconut milk-based stew with onions, bell peppers, and tomatoes in this Brazilian recipe.
What is tilapia marinated in?
Tilapia is marinated in lime juice and spices before being made into a coconut milk-based stew with onions, bell peppers, and tomatoes in this Brazilian recipe. This is a simple recipe for tilapia fillets baked in a scampi-inspired sauce.
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Can you cook tilapia in a foil bag?
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