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Tilapia with Cucumber Salad

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Tilapia with Cucumber Salad
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4
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Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes.

Ingredients

Dressing

1
tablespoon honey
1
tablespoon rice vinegar
2
teaspoons grated gingerroot
1/2
teaspoon salt

Salad

1/2
medium cucumber, cut in half lengthwise, thinly sliced
1/4
red bell pepper, diced
3
green onions, thinly sliced
1
teaspoon chopped fresh cilantro

Fish

2
tablespoons Gold Medal™ all-purpose flour
1
teaspoon lemon-pepper seasoning
1
cup Progresso™ panko crispy bread crumbs or Progresso™ plain bread crumbs
1
egg
4
tilapia or other white fish fillets (6 oz each)
4
tablespoons vegetable oil

Directions

  • 1 In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
  • 2 On plate, mix flour and seasoning. On second plate, place bread crumbs. In bowl, beat egg with fork. Coat fish with flour mixture. Dip into egg; coat well with bread crumbs.
  • 3 In 10-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Add 2 fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook about 3 minutes longer or until fish flakes easily with fork. Repeat with remaining oil and fish. Serve fish topped with salad.
Tips  

Panko is the Japanese word for "bread crumbs." Unlike traditional bread crumbs, panko is made from the soft, tender centers of bread instead of the crust, which gives a light and crunchy texture.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
440
(
Calories from Fat
180
)
Daily Value
Total Fat
20g
30%
(
Saturated Fat
3g
14%
,
Trans Fat
0g
)
Cholesterol
145mg
48%
Sodium
590mg
24%
Potassium
570mg
16%
Total Carbohydrate
29g
10%
(
Dietary Fiber
0g
0%
,
Sugars
7g
)
Protein
37g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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