• 2 pounds fish fillets (try cod, tilapia, snapper or others)
  • 1/4 teaspoon each salt and pepper
  • 2 cups shredded cabbage or lettuce
  • 2 cups chopped vegetables like tomatoes, cucumber, carrots, corn, green onions, celery, avocado
  • 1/2 cup low-fat ranch dressing
  • 1/2 cup salsa


  • Season fish with salt and pepper. Cook by your favorite method (see below) until it appears opaque, flakes apart easily and is an internal temperature of at least 145°F.
  • Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
  • Refrigerate leftovers within 2 hours.

Cooking methods:

  • In a Skillet – Use nonstick cooking spray or lightly oil a skillet. Add seasoned fish and cook over medium heat (300°F in an electric skillet) until flesh starts to appear white. Turn fish over and cook until it flakes easily,
  • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350°F oven until fish flakes.
  • Under a Broiler - Place seasoned fish on a broiler pan. Broil several inches from the heat until the fish is opaque throughout and flakes easily.

Nutrition Facts

12 servings

Serving size: 1/2 cup

Amount per 1/2 cup


% DV*
Total Fat 4.5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 45mg
Sodium 340mg
Total Carbs 5g
Dietary Fiber 1g
Sugars 2g
Added Sugars 
Protein 20g
Vitamin D 
2% Calcium 
4% Iron 

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.