Sautéed Tilapia with Honey-Scallion Dressing
Recipe By
avid Bonom
Serving Size : 4
Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon grated fresh ginger
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 lettuce leaves
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 Information
Calories:230 (30% from fat)
Fat:7.7g (sat 1.8g,mono 3.9g,poly 1.4g)
Protein:34.2g
Carbohydrate:7.5g
Fiber:1.4g
Cholesterol:113mg
Iron:1.4mg
Sodium:485mg
Calcium:35mg
Source:
"Cooking Light, AUGUST 2006"
Serving Ideas : Serve with fast-cooking rice noodles.
Recipe By
avid BonomServing Size : 4
Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon grated fresh ginger
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 lettuce leaves
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 Information
Calories:230 (30% from fat)
Fat:7.7g (sat 1.8g,mono 3.9g,poly 1.4g)
Protein:34.2g
Carbohydrate:7.5g
Fiber:1.4g
Cholesterol:113mg
Iron:1.4mg
Sodium:485mg
Calcium:35mg
Source:
"Cooking Light, AUGUST 2006"
Serving Ideas : Serve with fast-cooking rice noodles.