Sautéed Tilapia with Honey-Scallion Dressing

Randy Mayor
Sauteed Tilapia with homemade Honey-Scallion Dressing are combined in this light yet filling meal. Serve with fast-cooking rice noodles.

Yield:

4 servings

Recipe from

Nutritional Information

Calories 230
Caloriesfromfat 30 %
Fat 7.7 g
Satfat 1.8 g
Monofat 3.9 g
Polyfat 1.4 g
Protein 34.2 g
Carbohydrate 7.5 g
Fiber 1.4 g
Cholesterol 113 mg
Iron 1.4 mg
Sodium 485 mg
Calcium 35 mg

Ingredients

Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil
Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

Preparation

To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

David Bonom,

August 2006