Seared Tilapia With Watercress-Mango Salad

Photo by Quentin Bacon

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Rating

★ ★ ★ ★ ★

Serves 4
Hands-On Time 20 min
Total Time 20 min
Nutritional Information
Nutritional Information

Per Serving
- Calories 333 calories
- Calories 163 calories from fat
- Fat 18 g
- Sat Fat 3 g
- Cholesterol 71 mg
- Sodium 457 mg
- Protein 30 g
- Carbohydrate 14 g
- Sugar 11 g
- Fiber 1 g
- Iron 1 mg
- Calcium 85 mg
January 2010

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.

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

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.