Food Recipes Seared Tilapia With Watercress-Mango Salad 4.0 (186) By Kate Merker Kate Merker Kate Merker is the chief food director at Hearst Magazines. She has over two decades of experience producing food content for print and digital publications, including Real Simple. Highlights: * At Real Simple, Kate worked her way up from editorial assistant to senior food editor * Served as food and nutrition director at Woman's Day for seven years * Joined Hearst Magazines as chief food director (2017) Real Simple's Editorial Guidelines Updated on August 29, 2014 Print Share Share Tweet Pin Email 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 Jump to Nutrition Facts 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 Season the tilapia with ½ teaspoon salt and ¼ teaspoon pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. 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. 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. Divide the tilapia, watercress, mango, and onion among plates. Drizzle with the dressing. Print Nutrition Facts (per serving) 333 Calories 18g Fat 14g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label 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.