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Randy Mayor Photo by: Randy Mayor

Sautéed Tilapia with Honey-Scallion Dressing

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

Cooking Light AUGUST 2006

  • Yield: 4 servings

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.

Nutritional Information

Amount per serving
  • Calories: 230
  • Calories from fat: 30%
  • Fat: 7.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 1.4g
  • Protein: 34.2g
  • Carbohydrate: 7.5g
  • Fiber: 1.4g
  • Cholesterol: 113mg
  • Iron: 1.4mg
  • Sodium: 485mg
  • Calcium: 35mg
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Sautéed Tilapia with Honey-Scallion Dressing recipe

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