Best 9 Tilapia Salad Recipes

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Are you looking for a light and refreshing lunch or dinner option? Look no further than tilapia salad! This delicious and nutritious dish is packed with flavor and can be easily customized to your liking. Our tilapia salad recipes offer a variety of options, from simple and classic to more complex and creative. Whether you prefer a traditional Caesar salad with grilled tilapia or a more unique Asian-inspired salad with sesame-crusted tilapia, we have a recipe for you. All of our recipes are easy to follow and use fresh, healthy ingredients, so you can feel good about what you're eating. So what are you waiting for? Give one of our tilapia salad recipes a try today!

Here are our top 9 tried and tested recipes!

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

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

TILAPIA SALAD



Tilapia Salad image

A wonderful mixture of fresh flavors that make it feel like summertime in no time!

Provided by aya

Categories     Salad     Green Salad Recipes     Spinach Salad Recipes

Time 30m

Yield 4

Number Of Ingredients 11

1 tablespoon olive oil
2 tilapia fillets
1 ½ tablespoons Chinese five-spice powder, or as needed
salt and ground black pepper to taste
1 (8 ounce) package baby spinach leaves
1 orange bell pepper, diced
1 grapefruit, peeled and sectioned
1 tomato, diced
1 avocado - peeled, pitted and diced
2 tablespoons Asian-style salad dressing
1 ½ tablespoons toasted almonds, chopped

Steps:

  • Heat olive oil in a skillet over medium heat. Sprinkle both sides of the tilapia fillets with Chinese five-spice powder, salt, and black pepper; cook tilapia fillets in the skillet until lightly browned and the flesh is white and opaque, about 3 minutes per side. Remove from heat.
  • Place the spinach leaves into a large salad bowl, and top with the orange bell pepper, grapefruit, tomato, and avocado. Drizzle the salad with the Asian-style dressing, sprinkle with almonds, and top with the cooked tilapia fillets.

Nutrition Facts : Calories 283.1 calories, Carbohydrate 20.6 g, Cholesterol 20.4 mg, Fat 17.3 g, Fiber 6.6 g, Protein 15.8 g, SaturatedFat 2.5 g, Sodium 163.9 mg, Sugar 8.4 g

TILAPIA SALAD WITH STRAWBERRY-PINEAPPLE SALSA



Tilapia Salad with Strawberry-Pineapple Salsa image

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

Provided by By Betty Crocker Kitchens

Categories     Lunch

Time 30m

Yield 4

Number Of Ingredients 11

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)
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

Steps:

  • Set aside 2 tablespoons 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 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.
  • Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.

Nutrition Facts : Calories 210, Carbohydrate 17 g, Cholesterol 75 mg, Fiber 3 g, Protein 28 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 310 mg, Sugar 13 g, TransFat 0 g

TILAPIA AND AVOCADO SALAD



Tilapia and Avocado Salad image

This is similar to baccala salad which Italians make as part of the Feast of Seven Fishes on Christmas Eve. Drizzle EVOO over salad before serving. Can be served on a bed of chopped lettuce or with crackers.

Provided by Dolores Rush

Categories     Salad     Vegetable Salad Recipes     Avocado Salad Recipes

Time 1h30m

Yield 4

Number Of Ingredients 13

2 tablespoons extra-virgin olive oil, or as needed
1 lemon, zested and juiced
2 cloves garlic, minced
1 teaspoon dried dill weed
¼ teaspoon salt
¼ teaspoon ground black pepper
1 pound tilapia, cut into bite-size cubes
2 stalks celery, chopped
1 avocado - peeled, pitted, and diced
1 cup diced fresh tomato
½ cup sliced black olives
2 tablespoons chopped jarred jalapeno peppers
2 tablespoons capers

Steps:

  • Mix olive oil, lemon zest, lemon juice, garlic, dill, salt, and pepper together in a skillet over medium heat; cook and stir tilapia in the oil mixture until opaque, about 10 minutes. Transfer tilapia to a bowl and refrigerate until chilled, at least 30 minutes. Reserve liquid in skillet.
  • Combine chilled tilapia, celery, avocado, tomato, olives, jalapeno peppers, and capers in a bowl. Drizzle reserved olive oil-lemon mixture over tilapia mixture; toss to coat. Allow salad to marinate in the refrigerator, at least 30 minutes.

Nutrition Facts : Calories 297.1 calories, Carbohydrate 11.9 g, Cholesterol 41.6 mg, Fat 17.8 g, Fiber 6.4 g, Protein 25.6 g, SaturatedFat 2.6 g, Sodium 573.4 mg, Sugar 2 g

TILAPIA WITH BARLEY, SHIITAKE, AND EDAMAME SALAD



Tilapia with Barley, Shiitake, and Edamame Salad image

It's easy to vary this recipe: Use firm tofu or chicken instead of fish.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Seafood Recipes

Number Of Ingredients 13

3 tablespoons extra-virgin olive oil
6 ounces shiitake mushroom caps, sliced 1/4 inch thick
3 shallots, minced (1/3 cup)
1 teaspoon minced garlic
1 1/2 cups frozen shelled edamame
3 cups cooked barley (from 1 cup dry)
1 teaspoon coarse salt
Freshly ground pepper
2 tilapia fillets (6 ounces each), halved lengthwise, or 4 fillets (3 ounces each)
1 1/2 teaspoons coarse salt
Freshly ground pepper
1/4 cup lime juice (from 4 limes)
2 tablespoons extra-virgin olive oil

Steps:

  • Make the salad: Heat oil in a large saute pan over medium-high heat. Add mushrooms, and cook, stirring occasionally, until browned and crisp, about 8 minutes. Reduce heat to medium, add shallots and garlic, and cook until tender, about 3 minutes. Add edamame, and cook, stirring occasionally, for about 3 minutes. Add barley, and heat through, about 2 minutes. Sprinkle with salt, and season with pepper.
  • Make the fish: Sprinkle both sides of tilapia with salt, and season with pepper. Heat oil in saute pan over medium-high heat. Add tilapia, and cook until browned and crisp, about 3 minutes per side. Add lime juice and 1/4 cup water, carefully swirling pan to combine. Serve tilapia with barley salad, and drizzle with sauce.

Nutrition Facts : Calories 552 g, Cholesterol 43 g, Fiber 15 g, Protein 31 g, SaturatedFat 3 g, Sodium 1272 g

SPICE-RUBBED TILAPIA WIHT TOMATILLO, BLACK BEANS & MANGO SALAD



SPICE-RUBBED TILAPIA WIHT TOMATILLO, BLACK BEANS & MANGO SALAD image

Categories     Fish     Dinner

Yield 4 servings

Number Of Ingredients 13

one 15-oz can black beans, drained and rinsed
1/2 lb tomatillos, papery covering discarded, fruit rinsed and cut into small dice
1 medium-size ripe mango, peeled, pitted and cut into small dice
1/2 cup small diced red onion
1/3 cup fresh lime juice
1/3 cup plus 2 Tbs vegetable oil
1/4 cup chopped fresh cilantro
fresh ground black pepper
1 1/2 tsp chili powder
1 tsp ground cumin
1 tsp dried oregano
kosher salt
4 skinless tilapia fillets (about 4 oz each)

Steps:

  • Put a heatproof serving platter on a rack in the center of the oven and heat oven to 200. In medium bowl, combine the beans, tomatillos, mango, red onions, lime juice, 1/3 cup of vegetable oil, cilantro and a few grinds of black pepper, toss gently. Let the salad sit at room temperature while you cook the fish. Mix 1/4 tsp black pepper with the chili powder, cumin, oregano and 1 tsp salt. Rub both sides of the tilapia fillets with the mixture. In large (12-inch) nonstick skillet, heat the remaining 2 Tbs oil over medium-high heat until hot. Cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side. Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets. Transfer the fillets to the platter and spoon half of the remaining salad on top. Serve with the remaining salad on the side.

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 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

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

Tips:

  • Choose fresh tilapia fillets. Look for fillets that are firm to the touch and have a mild, slightly sweet smell. Avoid fillets that are slimy or have a strong fishy odor.
  • Cook the tilapia fillets thoroughly. Tilapia is a lean fish that cooks quickly. Cook it over medium heat for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
  • Use a variety of vegetables in your salad. This will add flavor, texture, and nutrients to the dish. Some good options include romaine lettuce, spinach, tomatoes, cucumbers, bell peppers, and carrots.
  • Add some protein to your salad. In addition to tilapia, you can also add other protein sources to your salad, such as grilled chicken, shrimp, or tofu.
  • Use a light and tangy dressing. A simple vinaigrette or lemon-herb dressing is a good option. Avoid using heavy dressings, such as mayonnaise or ranch dressing, as they will overpower the delicate flavor of the tilapia.

Conclusion:

Tilapia salad is a healthy and delicious meal that is perfect for a light lunch or dinner. It is easy to make and can be customized to your liking. With so many different variations, there is sure to be a tilapia salad recipe that everyone will enjoy.

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