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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:


  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

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

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    High in vitamin C, these hard, tart berries are grown in bogs in colder regions of North America and Europe. They’re almost always eaten cooked, as in the classic Thanksgiving relish.