Seared Tilapia With Watercress-Mango Salad

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Seared Tilapia With Watercress and Mango Salad
This nutritious fish recipe gets its zing from the combination of lime juice, fresh ginger, crushed red pepper, and spicy watercress. Sweet mango and a hit of honey give it perfectly balanced flavor. Get the recipe:Seared Tilapia With Watercress and Mango Salad. Photo: Quentin Bacon
Hands On Time:
20 mins
Total Time:
20 mins
Yield:
4 serves

Ingredients

  • 4 tilapia fillets (about 1 1/4 pounds total), halved lengthwise

  • kosher salt and black pepper

  • ¼ cup plus 2 teaspoons olive oil

  • 2 tablespoons fresh lime juice

  • 2 teaspoons honey

  • 2 teaspoons grated fresh ginger

  • ¼ teaspoon crushed red pepper

  • 6 cups watercress (from 1 to 2 bunches), thick stems removed

  • 1 mango, cut into small pieces

  • ½ 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.

Nutrition Facts (per serving)

333 Calories
18g Fat
14g Carbs
30g Protein
Nutrition Facts
Calories 333
% Daily Value *
Total Fat 18g 23%
Saturated Fat 3g 15%
Cholesterol 71mg 24%
Sodium 457mg 20%
Total Carbohydrate 14g 5%
Total Sugars 11g
Protein 30g
Calcium 85mg 7%
Iron 1mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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