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Sautéed Tilapia with Honey-Scallion Dressing
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Yield: 4 servings
Source: Cooking Light, March 2005
CL Comments: Serve with fast-cooking rice noodles.
Amy's Comments: I did not serve over the salad. Rather I doubled the
sauce (which does not change the points) and served some on the salad and the rest on the fish. I put the
fish over rice noodles, but I wish I had done rice. VERY flavorful
meal and SUPER fast to put together! A keeper!
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
INSTRUCTIONS:
- 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.
NUTRITIONAL INFO:
H.U: 5 per serving
CALORIES 230(30% from fat); FAT 7.7g (sat 1.8g,mono 3.9g,poly 1.4g);
PROTEIN 34.2g; CHOLESTEROL 113mg; CALCIUM 35mg; SODIUM 485mg; FIBER
1.4g; IRON 1.4mg; CARBOHYDRATE 7.5g
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