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Tilapia with Cucumber Salad

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes.

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( 22 Ratings)

22 Ratings

5 Stars 36%

4 Stars 36%

3 Stars 18%

2 Stars

1 Stars

Member Reviews ( 11 )

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Prep Time 25 min
Total Time 25 min
Servings 4

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

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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.

EXPERT TIPS

Expert 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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 440
Calories from Fat: 180),

% Daily Value

Total Fat: 20g; 20%
(Saturated Fat 3g, 3% Trans Fat 0g 0% ),
Cholesterol: 145mg; 145%;
Sodium: 590mg; 590%;
Total Carbohydrate: 29g; 29%
(Dietary Fiber 0g 0% Sugars 7g 7% ),
Protein: 37g; 37%

% Daily Value*:

Vitamin A: 10%;
Vitamin C: 30%;
Calcium: 4%;
Iron: 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 Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 11 Reviews View All

Posted 9/7/2012 7:53:46 AM REPORT ABUSE Lalu64 said:

Rating:

Made this using Swai and Panko bread crumbs. I followed the directions to the T, and it was fabulous! My husband didn't think he'd like the cucumber salad on top, but he loved it - it's the perfect tangy bite to go along with the crunchy, lemon-pepper fish. I will be making this often!

This reply was: Helpful Inspiring

Posted 9/9/2010 11:43:18 AM REPORT ABUSE Mrs-Silvey said:

Rating:

I have made this several times now and my husband and I love it!! The only change I make is to double the cucumber salad!

This reply was: Helpful Inspiring

Posted 7/15/2010 7:28:03 PM REPORT ABUSE gafroglover said:

Rating:

Absolutely delicious! It was a real hit with my hubby. Tip: keep 1st batch warm in 200° oven while cooking 2nd batch; but be careful to slightly undercook in pan before putting in the oven. The fish will dry-out if you don't.

This reply was: Helpful Inspiring