Broiled Tilapia with Frisée-Apple Salad and Mustard-Parsley Sauce

Broiled Tilapia with Frisée-Apple Salad and Mustard-Parsley SauceRecipe
Photo: Marcus Nilsson; Styling: Victoria Granof
Because it's sustainably farm-raised and widely available, tilapia is a great option. And since it doesn't have an assertive flavor, it pairs well with a variety of ingredients.


6 servings

Recipe from

Cooking Light

Nutritional Information

Calories 294
Fat 11.5 g
Satfat 2.8 g
Monofat 6.5 g
Polyfat 1.7 g
Protein 35.4 g
Carbohydrate 15.2 g
Fiber 4.1 g
Cholesterol 75 mg
Iron 2.9 mg
Sodium 676 mg
Calcium 90 mg


1 cup cold water
4 teaspoons salt, divided
1 teaspoon sugar
6 (6-ounce) tilapia fillets
3 tablespoons olive oil, divided
1/4 teaspoon fresh ground black pepper
Cooking spray
8 cups arugula
6 cups trimmed frisée
1/2 cup mint leaves
2 Gala apples, cored and thinly sliced
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons sour cream
1 tablespoon whole-grain Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon water


1. Combine 1 cup water, 1 tablespoon salt, and sugar in a shallow dish. Add fillets, and let stand 15 minutes. Remove fillets from brine; pat dry. Discard brine. Brush fillets with 1 tablespoon olive oil. Sprinkle with 1/2 teaspoon salt and pepper.

2. Preheat broiler.

3. Place fillets on a broiler pan coated with cooking spray; broil 7 minutes or until desired degree of doneness.

4. Combine arugula, frisée, and mint in a large bowl. Combine apple and 1 tablespoon oil; toss well. Add apple and 1/4 teaspoon salt to arugula mixture, and toss gently.

5. Combine remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, parsley, and remaining ingredients, stirring with a whisk until blended. Divide arugula mixture evenly among 6 plates; top each serving with 1 fillet. Drizzle about 1 tablespoon sour cream mixture over each serving.