Colorful Tilapia Confetti Salad: Vibrant & Healthy One-Dish Meal

Tilapia Confetti Salad 🐟🥗

Overview:

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4

Description:

Designed for a vibrant summer party, this Tilapia Confetti Salad is not just visually appealing but also a breeze to whip up. It’s a wholesome, protein-packed meal that’s light on calories, making it perfect for gatherings, family meals, or anyone focused on weight management. Serve alongside steamed veggies for an extra nutritional boost!

Ingredients:

Instructions:

1. Prepare Lemon-Basil Marinade:

   • In a blender, combine lemon juice, olive oil, garlic, and fresh basil leaves.
   • Blend until smooth and set aside.

2. Cooking the Tilapia:

   • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
   • Sauté half of the chopped garlic until fragrant.
   • Using a pastry brush, “paint” one side of the tilapia fillets with the Lemon-Basil Marinade.
   • Sprinkle with lemon pepper or black pepper.
   • Place the tilapia, seasoned side down, into the skillet.
   • Brush the remaining marinade on the other side of the fillets.
   • Cook for 10-12 minutes, flipping halfway through, until browned and cooked through.
   • For moist fish, cover the skillet while cooking. For a flakier texture, leave it uncovered.

3. Preparing the Salad:

   • In a large bowl, combine torn red leaf lettuce, Italian seasoning, and drizzle with sesame oil.
   • Toss to coat evenly.

4. Sautéing the Peppers:

   • Using the same skillet, add more olive oil if needed.
   • Sauté the remaining garlic and red onions until softened.
   • Add in all the colorful bell peppers and sprinkle with poultry seasoning.
   • Cook until peppers are slightly browned at the edges and have a glossy appearance.
   • Be careful not to overcook; aim for a firm, slightly crisp texture.

5. Cooling the Peppers:

   • Transfer the sautéed peppers to a bowl.
   • Cover with a paper towel and place in the freezer for 10 minutes to cool rapidly.
   • This prevents the heat from wilting the salad greens when combined.

6. Assembling the Tilapia Confetti Salad:

   • Using a fork, flake the cooked tilapia into bite-sized pieces.
   • Add the cooled peppers to the bowl of dressed lettuce.
   • Gently toss everything together to combine.

7. Serving:

   • Serve the Tilapia Confetti Salad immediately.
   • For best results, ensure the fish and peppers are warm to room temperature when served over the chilled greens.

Recipe Notes:

• You can adjust the amount of garlic and pepper according to your taste preferences.
• Feel free to mix and match bell pepper colors for a more vibrant salad.
• Substituting red onions with scallions or other onions works great.
• When in a rush, dehydrated onions from an organic mix can be used. Just separate the powder from the onions and sauté as directed.
• Choose no-salt or low-salt poultry seasoning and onion soup mix for a healthier option.
• Experiment with different lettuce varieties like mesclun greens, baby spinach, or romaine.
• The Lemon-Basil Marinade can be made ahead and stored in the refrigerator for up to 2-3 weeks.
• Instead of sesame oil, use a complementary salad dressing for added flavor.
• For those following BodyKnowledge-tm Intelligent Eating Plans, you can omit the carrots as they are considered mild-starch vegetables.

Enjoy this delightful Tilapia Confetti Salad, bursting with flavors and colors—a perfect dish for any occasion! 🎉🥗