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

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.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 294
  • Fat: 11.5g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 6.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 35.4g
  • Carbohydrate: 15.2g
  • Fiber: 4.1g
  • Cholesterol: 75mg
  • Iron: 2.9mg
  • Sodium: 676mg
  • Calcium: 90mg

Ingredients

  • 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

Preparation

  1. 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. 2. Preheat broiler.
  3. 3. Place fillets on a broiler pan coated with cooking spray; broil 7 minutes or until desired degree of doneness.
  4. 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. 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.
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