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Tilapia with Cucumber Salad 0 rating: 0 review:     

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes. From YUMYUMCOOKING.
PreprationTime: 25 Min
Total Time to Complete: 25 Min
Feeds enough for: 4 servings

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1    tablespoon honey
1    tablespoon rice vinegar
2    teaspoons grated gingerroot
1/2    teaspoon salt
1/2    medium cucumber, cut in half lengthwise, thinly sliced
1/4    red bell pepper, diced
3    green onions, thinly sliced (3 tablespoons)
1    teaspoon chopped fresh cilantro
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 lemon-pepper seasoning. On second plate, place bread crumbs. In medium bowl, beat egg with fork. Coat each piece of fish with flour mixture. Dip into beaten 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.

Nutritional Information

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 % Daily Value*: Vitamin A 10%; Vitamin C 30%; Calcium 4%; Iron 8% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 3 Fat Carbohydrate Choices: 2 MyPyramid Servings: 3 tsp Fats & Oils, 5 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.


Water Wonders
Eat foods like cucumbers which contain a higher percentage of water. More water means fewer calories for the same weight of food. Good news for your waistline.
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.



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