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Grilled Tilapia with Crunchy Corn Salsa & Arugula
15 min prep time
8 min cook time
4servings
Recipe by
Diabetes Food Hub
How to Make Grilled Tilapia with Crunchy Corn Salsa & Arugula
This grilled tilapia is a fresh and flavorful dish that fits in the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for those who are mindful of their blood pressure. Tender tilapia fillets are grilled to perfection and served with a vibrant salsa made from crunchy corn, tomatoes, onions, and cilantro, all atop a bed of peppery arugula.
15 min prep time
8 min cook time
4servings
4 oz tilapia, ¾ cup salsa, 1 cup arugula
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Step-By-Step Instructions:
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In a large bowl, combine corn, red bell pepper, red onion, jalapeño, rice vinegar, olive oil, and cilantro. Toss well and set aside.
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Pat the tilapia fillets dry with a paper towel. Spray with cooking spray on both sides. Sprinkle evenly with cumin, smoked paprika, garlic powder, and black pepper.
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Preheat a grill or grill pan over medium-high heat. Spray the pan with oil. Grill the tilapia for 3–4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let rest for a minute.
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Divide the arugula among 4 plates. Place a grilled tilapia fillet on top of the arugula. Spoon the crunchy corn salsa over and around the fish.
Nutrition facts
4 Servings
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Serving Size
4 oz tilapia, ¾ cup salsa, 1 cup arugula
- Amount per serving Calories 240
- % Daily value*
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Total Fat
6g
8%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 60mg 20%
- Sodium 380mg 17%
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Total Carbohydrate
22g
8%
- Dietary Fiber 2g 7%
- Total Sugars 12g
- Added Sugars 6g 12%
- Protein 26g
- Potassium 689mg 15%
Ingredients
fresh or frozen corn kernels (thawed if frozen)
2 cup
red bell pepper (diced)
1 med
red onion (finely diced)
1/2 small
jalapeño pepper (finely diced)
1 small
unseasoned rice vinegar
2 tbsp
olive oil
1 tbsp
fresh cilantro (chopped)
1/4 cup
tilapia (fresh or frozen, thawed)
4 fillets (4–5 oz each)
nonstick cooking spray
1 whole
ground cumin
1 tsp
smoked paprika
1 tsp
garlic powder
1/4 tsp
black pepper
1/4 tsp
baby arugula
4 cup
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