Sautéed Tilapia with Honey-Scallion Dressing

27 Reviews
ADD YOUR REVIEW
Randy Mayor
Yield
4 servings
By David Bonom
August 2006
RECIPE BY Cooking Light

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

Nutritional Information

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

How to Make It

Step 1

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

Step 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.

Chef'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.

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Ratings & Reviews

Fresh taste for summer

cheapowhit
June 03, 2016
Good.  Kids ate it (one of the 7-yr-olds complained because he used too much of the sauce).  So did meat-and-potatoes husband (but while he would prefer meatloaf or a burger, he's not a complainer; he said it was good but probably secretly hopes I won't make it too often.)The fish was best where it seared well, so I will make sure of that next time.  I used a knob of fresh ginger and grated it myself (in this small town it's that or the dried, which is an entirely different flavor).  Fresh lemon juice is probably a must; I didn't have lemons so used reconstituted and the result was probably less sweet and bordered on bitter.  I did add a touch of sugar to the sauce after tasting; that helped it a bit but next time I'll make sure I have the lemons!  Served over brown rice noodles (a first for me, but they are crazy easy if a bit expensive) and alongside spring greens.  Passed mandarin oranges for topping both salad and entree; they were good with this.With fresh lemon, it might be a standout; I want the sauce to have more range than it had tonight, a bit more sweetness.  Mea culpa for the recon juice; probably too close to the bright edge of the fresh ginger.

jfrankh's Review

KatieInPhilly
April 23, 2013
N/A

Renee5732's Review

rubies
April 20, 2013
Great fish! The sauce was tangy and sweet. Served with spinach and rice. It was also so quick and easy, will make again!

SheWhoMustMac09's Review

Doxytoo
January 06, 2013
Fabulous. I've lost count of the times I've made this.

LauraJasmine's Review

drda441
December 13, 2012
I made this for my parents and they loved it! The Honey Scallion dressing is really what makes it, and the presentation looks fabulous with the fish on top of the greens. So easy, too!

laperkins's Review

Kaz814
August 24, 2012
Yum! Didn't have ginger or dark sesame oil so I subbed a small garlic clove and 1 tsp of olive oil in dressing. I added 1 small clove garlic, 1 tsp finely chopped scallion, and 1 chopped shallot and 1/3 cup white wine to the tilapia while it sauted. The dressing is fabulous!

cheapowhit's Review

mejaka
May 24, 2012
This is so simple and delicious. Pretty enough for unexpected guests

phoffheiser's Review

Moorish
January 14, 2012
This excellent, very light and refreshing.

JimMarltonNJ's Review

bluedaisy
November 15, 2011
Simple and Delicious. Served with rice and asparagus.

jayman1998's Review

lksmithnj
September 08, 2011
This was an okay meal. We had it with mixed veggies. Good to try it once and next time will try it with the garlic instead of the ginger next time.