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Sautéed Tilapia with Honey-Scallion Dressing

Randy Mayor
Yield 4 servings
Sauteed Tilapia with homemade Honey-Scallion Dressing are combined in this light yet filling meal. Serve with fast-cooking rice noodles.

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

Nutrition 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

How to Make It

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

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  2. 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.

Cook's Notes

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.