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Tilapia with Cucumber Salad

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Tilapia with Cucumber Salad
  • Prep 25 min
  • Total 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.
Updated Nov 4, 2008

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
Make With
Make With
Gold Medal Flour

Steps

  • 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 from the Betty Crocker Kitchens

  • tip 1
    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

440 Calories, 20g Total Fat, 37g Protein, 29g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
440
Calories from Fat
180
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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