Tilapia with Cucumber Salad

Tilapia with Cucumber Salad

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

Prep Time

25

Minutes

Total Time

25

Minutes

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
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:

1 Serving (1 Serving)
  • Calories 440
    • (Calories from Fat 180),
  • Total Fat 20g
    • (Saturated Fat 3g,
    • Trans Fat 0g),
  • Cholesterol 145mg;
  • Sodium 590mg;
  • Total Carbohydrate 29g
    • (Dietary Fiber 0g,
    • Sugars 7g),
  • Protein 37g;
Percent Daily Value*:
    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:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.