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Recipes
Sautéed Fish and Tropical Salsa with Avocado and Greens Salad
4 servings
30 minutes total
  • Prepare tropical salsa (10 minutes)
  • Prepare salad recipe (10 minutes)
  • Complete fish and serve (10 minutes)

Sautéed Fish and Tropical Salsa

Ingredients

  • 1 lb tropical fruit salad (fresh pineapple, strawberries, and kiwifruit)
  • ½ cup grape tomatoes
  • 2 tablespoons fresh cilantro
  • 4 (6 oz) fish fillets (such as snapper, tilapia, or swai; about 1 ½ lb)
  • 1 tablespoon balsamic vinegar
  • ½ teaspoon kosher salt
  • ¼ teaspoon pepper
  • Cooking spray

Steps

    1. Chop fruit into small pieces. Cut tomatoes into halves or quarters. Chop cilantro. Combine fruit, tomatoes, cilantro, and vinegar.
    2. Preheat large sauté pan on medium-high 2–3 minutes. Season both sides of fish with salt and pepper (wash hands). Remove pan from heat; coat with cooking spray. Place fish in pan; cook 2–3 minutes on each side until centers of fillets flake easily and are 145°F. Serve.

Avocado and Greens Salad

Ingredients

  • 1 clove garlic
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 bag chopped hearts of romaine (8–10 oz)
  • 1 cup grape tomatoes
  • ¼ cup diced fresh red onions
  • 1 ripe Hass avocado

Steps

    1. Halve garlic clove; rub cut edges over inside of salad bowl (discard garlic). Add oil and vinegar; whisk until well blended.
    2. Add salad blend, tomatoes, and onions. Halve avocado, scoop out flesh, and cut into bite-size pieces. Add to salad; toss to blend. Serve.

Serving Suggestions

  • Complete your meal with sweet potatoes, whole wheat rolls, and lemon yogurt for dessert.
  • Make the salsa a little sweeter by adding 1 tablespoon honey, or include some diced fresh onions to add savory flavor.

Sautéed Fish and Tropical Salsa

Always check fish for bones.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Avocado and Greens Salad

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Sautéed Fish and Tropical Salsa

Amount per ¼ recipe serving: Calories 230, Total Fat 2.5g, Sat Fat 0.5g, Trans Fat 0g, Chol 60mg, Sodium 320mg, Total Carb 15g, Fiber 2g, Total Sugar 11g, (Incl. 0g Added Sugars), Protein 35g, Vitamin D 0%, Calc 6%, Iron 6%, Potassium 20%

Avocado and Greens Salad

Amount per ¼ recipe serving: Calories 170, Total Fat 14g, Sat Fat 2g, Trans Fat 0g, Chol 0mg, Sodium 10mg, Total Carb 10g, Fiber 5g, Total Sugar 4g, (Incl. 0g Added Sugars), Protein 2g, Vitamin D 0%, Calc 2%, Iron 6%, Potassium 10%