Seared Tilapia With Watercress-Mango Salad

Seared Tilapia With Watercress and Mango Salad
 Quentin Bacon
Serves 4
preparation
20
minutes
cooking
20
minutes

Ingredients

4
tilapia fillets (about 1 1/4 pounds total), halved lengthwise
kosher salt and black pepper
1/4
cup
plus 2 teaspoons olive oil
2
tablespoons
fresh lime juice
2
teaspoons
honey
2
teaspoons
grated fresh ginger
1/4
teaspoon
crushed red pepper
6
cups
watercress (from 1 to 2 bunches), thick stems removed
1
mango, cut into small pieces
1/2
medium red onion, thinly sliced

Directions

  1. Season the tilapia with ½ teaspoon salt and ¼ teaspoon pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  2. Add half the tilapia and cook until opaque throughout, 1 to 2 minutes per side. Transfer to a plate. Repeat with 1 teaspoon oil and the remaining tilapia.
  3. In a small bowl, whisk together the lime juice, honey, ginger, crushed red pepper, the remaining ¼ cup of oil, and ¼ teaspoon each salt and pepper.
  4. Divide the tilapia, watercress, mango, and onion among plates. Drizzle with the dressing.
Kate Merker
January 2010

Nutritional Information

  • Per Serving
  • Calories From Fat 163
  • Protein 30 g
  • Carbohydrate 14 g
  • Sugar 11 g
  • Fiber 1 g
  • Fat 18 g
  • Sat Fat 3 g
  • Calcium 85 mg
  • Iron 1 mg
  • Sodium 457 mg
  • Cholesterol 71 mg
What does this mean? See Nutrition 101.