Salada de Peixe com Legumes

Salada de Peixe com Legumes is a vibrant Brazilian salad that combines fresh fish and colorful vegetables, offering a delightful explosion of flavors and textures. Packed with protein and nutrients, this dish is perfect for a healthy meal or light lunch.

Ingredients

• Fresh white fish fillets (such as tilapia or cod) - 200 grams
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Red onion - 1/4 medium, thinly sliced
• Fresh cilantro - 2 tablespoons, chopped
• Avocado - 1 medium, diced

Steps

1. In a bowl, combine the olive oil, lemon juice, minced garlic, salt, and black pepper to create a marinade.
2. Add the fish fillets to the marinade, ensuring they are well coated. Let them marinate for about 15 minutes.
3. While the fish is marinating, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, and chop the cilantro.
4. Heat a non-stick skillet over medium heat. Once hot, add the marinated fish fillets and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
5. Remove the fish from the skillet and let it cool slightly. Once cooled, flake the fish into bite-sized pieces.
6. In a large salad bowl, combine the flaked fish with the prepared vegetables and diced avocado. Toss gently to mix.
7. Garnish the salad with chopped cilantro and serve immediately.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins and minerals from fresh vegetables, promoting overall health.

Tags