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:

Quantity	Ingredient
1	Green Bell Pepper
2	Red Bell Peppers
2	Yellow Bell Peppers
2	Orange Bell Peppers
2	Red Onions
2 cloves	Garlic
3-4 leaves	Red Leaf Lettuce
1 tsp	Poultry Seasoning
1 tbsp	Olive Oil
1 tbsp	Lemon Juice
1 clove	Garlic (additional)
1 cup	Fresh Basil Leaves
1/2 tsp	Dried Basil
To taste	Black Pepper
To taste	Lemon Pepper

For Lemon-Basil Marinade:
1	Lemon, juiced
1/2 cup	Olive Oil
2 cloves	Garlic
1 cup	Fresh Basil Leaves

For Salad Dressing:
2 tbsp	Italian Seasoning
1 tbsp	Sesame Oil

Optional:
	Chopped Scallions
	Dehydrated Onions
	Mesclun Greens
	Baby Spinach
	Romaine Lettuce

Instructions:

Prepare Lemon-Basil Marinade:
- In a blender, combine lemon juice, olive oil, garlic, and fresh basil leaves.
- Blend until smooth and set aside.
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.
Preparing the Salad:
- In a large bowl, combine torn red leaf lettuce, Italian seasoning, and drizzle with sesame oil.
- Toss to coat evenly.
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.
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.
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.
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! 🎉🥗