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Tilapia and Avocado Salad

Updated on October 19, 2014
Tilapia and Avocado Salad
Tilapia and Avocado Salad | Source

Entree salads are popular around our house, and on evenings when we are in the mood for a lighter dinner, I make my Tilapia and Avocado Salad. I especially like to make this dish during the warmer months of the year, when more vegetables are in season. This salad can be prepared quickly with minimal prep time, which makes it a perfect recipe for nights when you do not feel like being in the kitchen for a lengthy amount of time.



Tilapia is a very light, flaky fish and is not oily, so when pan searing it you must add oil to the fish and to your skillet to prevent the fish from sticking to the pan. I prefer to use extra virgin olive oil (EVOO) instead of butter, because it is healthier. If you do not have any EVOO, you can use cooking spray instead. Also, it is important to know tilapia does not have a strong natural flavor, so it must be well seasoned prior to cooking it.

Entrée salads are easy to make and a great way to get all your vegetables and protein all in one plate. We like flavorful food with lots of texture, so I use fresh arugula and red leaf lettuce, avocado, cucumber, dried cranberries, cherry tomatoes, baby carrots, but other veggies could be added if you have your own personal favorites. Arugula has a spicy flavor and the red leaf lettuce has a nice texture, which together really complement the tilapia. Avocados contain large quantities of potassium, vitamin C, vitamin B6, and protein. It is true avocados are high in fat, but it is monounsaturated fat, which is good for you if eaten in small portions. The pine nuts, pumpkin seeds, and slivered almonds pump up the crunchiness of the salad, and nuts and seeds are another great source of protein and healthy fats.

My Tilapia and Avocado Salad is one of my staple recipes I like to breakout on nights when we are not hungry for a big meal, but want something besides sandwiches. This salad is a healthy and satisfying meal, but does not leave you feeling stuffed. It has become a family favorite and I hope you enjoy it as much as we do. Happy eating!!

  • Prep time: 15 min
  • Cook time: 10 min
  • Ready in: 25 min
  • Yields: 2

Ingredients

  • 2 Tiliapia fillets
  • Extra virgin olive oil
  • 1/2 tsp adobo seasoning
  • 1/2 tsp garlic powder
  • Fresh arugula
  • Fresh mixed greens or lettuce
  • 1 Avocado, sliced
  • 8 Cherry tomatoes
  • 5 Baby carrots, chopped
  • 4 Cucumber slices, quartered
  • 2 Tbsps Dried cranberries
  • 2 Tbsps Toasted silvered almonds (optional)
  • 2 Tbsps Toasted pine nuts (optional)
  • 1 Tbsp Toasted pumpkin seeds, unsalted (optional)

Instructions

  1. MAKING THE SALAD:
  2. Thoroughly rinse all vegetables in cold water.
  3. Spin salad greens in salad spinner or pat dry.
  4. Place greens into bowls or onto plates.
  5. Chop carrots and cucumbers and add to greens.
  6. Slice tomatoes and place into bowls.
  7. Slice avocado and add to salad.
  8. Add dried cranberries.
  9. TOASTING THE NUTS AND PUMPKIN SEEDS:
  10. Place the almonds, pine nuts, and pumpkin seeds in small saute pan.
  11. Turn onto low heat.
  12. Keep an eye on the nuts and seeds to make sure they do not burn.
  13. It will take about 4-5 mins for the almonds, pine nuts and pumpkin seeds to completely toast.
  14. Remove the saute pan from heat and allow the nuts and seeds to cool.
  15. SEARIN THE TILAPIA:
  16. Pat tilapia fillets dry with paper towels.
  17. Place tilapia onto plastic or silicone cutting board.
  18. Cover both pieces of tilapia with EVOO using a pastry brush.
  19. Sprinkle garlic powder and adobo seasoning over both tilapia fillets.
  20. Lightly oil large skillet or saute pan with EVOO.
  21. Heat skillet to medium high heat.
  22. Once your skillet is hot, carefully place tilapia fillets into skillet.
  23. Allow tilapia to cook 2-3 mins per side.
  24. Tilapia is ready when the fish flakes up with a fork.
  25. BRINGING THE DISH TOGETHER:
  26. Place pan seared tilapia on top of the salad.
  27. Garnish with nut and seed mixture.
  28. Add your choice of salad dressing if desired.
  29. Ready to serve.
  30. Enjoy!!
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OXO SoftWorks Salad Spinner
OXO SoftWorks Salad Spinner

My Mom first introduced me to salad spinners after she purchased one, and showed me how to use it. I use this gadget everyday, sometimes more than once, and it has saved me so much prep time in the kitchen. It quickly removes water from all of your salad greens and is also a storage container for them. This product is a great investment.

 

Do you like salad? Thanks for stopping by and reading my hub. Please feel free to leave me your comments or questions.

Comments

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    • tracy-arizmendi profile image
      Author

      Tracy Arizmendi 2 years ago from Northern Virginia

      Awesome!! Thanks for stopping by!!

    • MariaMontgomery profile image

      MariaMontgomery 2 years ago from Central Florida, USA

      I'm back again to check out this recipe. It is such a good one.

    • asereht1970 profile image

      asereht1970 3 years ago

      I love Tilapia cooked in vinegar with lots of ginger and chili.

    • profile image

      Colonel2013 3 years ago

      I love tilapia and this looks scrumptious!

    • tracy-arizmendi profile image
      Author

      Tracy Arizmendi 3 years ago from Northern Virginia

      @Charito1962: Thanks for the comment! Yes, fried tilapia is tasty also.

    • Charito1962 profile image

      Charito Maranan-Montecillo 3 years ago from Manila, Philippines

      I love fried tilapia!

    • tracy-arizmendi profile image
      Author

      Tracy Arizmendi 3 years ago from Northern Virginia

      @tazzytamar: Many thanks anna-hofman-98! It really is a tasty salad, and I neglected to mention I use Haas avocados when I can find them. They are the best tasting avocados in my opinion.

    • tazzytamar profile image

      Anna 3 years ago from chichester

      This looks gorgeous and I can't wait to try it. It looks

      like it would be really light but still tasty

    • tracy-arizmendi profile image
      Author

      Tracy Arizmendi 3 years ago from Northern Virginia

      @MariaMontgomery: Many thanks Mia-Mia!!

    • MariaMontgomery profile image

      MariaMontgomery 3 years ago from Central Florida, USA

      This recipe sounds so delicious, I want to make it right now. But first, I must go to the store... Liked. Pinned. Shared. Ta-Da!

    • tracy-arizmendi profile image
      Author

      Tracy Arizmendi 3 years ago from Northern Virginia

      @SusanDeppner: Many thanks for the lovely comment and squid like Susan52! I hope you enjoy the recipe!

    • SusanDeppner profile image

      Susan Deppner 3 years ago from Arkansas USA

      We love dinner salads, especially in the summertime. Can you believe I've never made one with fish? Must try this recipe - it sounds delicious!