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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 from Fat 31
Calories 117
 
% Daily Values*
Total Fat 3.47g 5%
  Saturated Fat 0.959g 5%
  Polyunsaturated Fat 0.955g  
  Monounsaturated Fat 0.474g  
Cholesterol 41mg 14%
Sodium 966mg 40%
Potassium 411mg  
Total Carbohydrate 8.04g 3%
  Dietary Fiber 1.6g 6%
  Sugars 3.14g  
Protein 14.32g  
 
Vitamin A 12% Vitamin C 21%
Calcium 21% Iron 10%
6%
of RDI*
(117 calories)
6% of RDI
Calorie Breakdown:
 
Carbohydrate (27%)
 
Fat (26%)
 
Protein (47%)
* Based on a RDI of 2000 calories