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Yields:
3 servings
Prep Time:
5 mins
Cook Time:
30 mins
Meal Types:
Salads and Salad Dressings
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Tilapia "Chicken" Salad

A healthier low calorie "chicken-salad-like" sandwich.

Ingredients

Directions

  1. In toaster oven at 400 °F (205 °C) bake in foil pouch for 30 minutes: tilapia filets seasoned with sage, salt, pepper, garlic powder and onion powder. Allow to cool.
  2. In a medium sized bowl combine with a fork: baked tilapia, mayonnaise, spicy brown mustard, diced onions and celery and more salt and pepper to taste if needed. Keep mixture slightly "chunky", don't over mix.
  3. Serve in a sandwich or over leafy greens.
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Reviews 
Sounds like a good 'salad'recipe, like tuna. Perhaps substitute olive oil for the mustard and mayo, which may have hidden sugars. But do not expect the same taste or texture.
04 Apr 18 by member: laineymay
sounds good and tasty
12 Feb 17 by member: johnmwoya
THE CARBS ARE TOO HIGH IN THIS DISH FOR ME. I'M TRYING TO STAY WITH A LOW CARB REGIME.
29 Jan 14 by member: Eve02

     
 

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Nutrition summary:

There are 117 calories in 1 serving of Tilapia "Chicken" Salad.
Calorie break-down: 26% fat, 27% carbs, 47% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
117
 
% Daily Values*
Total Fat
3.47g
5%
Saturated Fat
0.959g
5%
Trans Fat
-
Polyunsaturated Fat
0.955g
Monounsaturated Fat
0.474g
Cholesterol
41mg
14%
Sodium
966mg
40%
Total Carbohydrate
8.04g
3%
Dietary Fiber
1.6g
6%
Sugars
3.14g
Protein
14.32g
Vitamin D
-
Calcium
210mg
21%
Iron
1.80mg
10%
Potassium
411mg
12%
Vitamin A
600IU
12%
Vitamin C
12.6mg
21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
6%
of RDI*
(117 calories)
6% of RDI
Calorie Breakdown:
 
Carbohydrate (27%)
 
Fat (26%)
 
Protein (47%)
* Based on a RDI of 2000 calories


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