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Seared Tilapia With Watercress-Mango Salad

Seared Tilapia With Watercress and Mango Salad
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Serves 4| Hands-On Time: | Total Time:

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.
By January, 2010

Nutritional Information

  • Per Serving
  • Calories 333Calories From Fat 163
  • Protein 30g
  • Carbohydrate 14g
  • Sugar 11g
  • Fiber 1g
  • Fat 18g
  • Sat Fat 3g
  • Calcium 85mg
  • Iron 1mg
  • Sodium 457mg
  • Cholesterol 71mg
What does this mean? See Nutrition 101 .

Quick Tip

Shrimp
The dressing in this recipe also works well drizzled over shrimp, chicken, and sautéed green vegetables.

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