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Tilapia with Cucumber Salad

  • Prep 25 min
  • Total 25 min
  • Servings 4

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

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

Steps

Hide Images
  • 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

  • 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 Facts

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.

© 2017 ®/TM General Mills All Rights Reserved

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