Tilapia with Cucumber Salad

By dette

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes. From eatbetteramerica

Ingredients

• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 2 teaspoons grated gingerroot
• 1/2 teaspoon salt
• Salad
• 1/2 medium cucumber, cut in half lengthwise, thinly sliced
• 1/4 red bell pepper, diced
• 3 green onions, thinly sliced (3 tablespoons)
• 1 teaspoon chopped fresh cilantro
• Fish
• 2 tablespoons Gold Medal® all-purpose flour
• 1 teaspoon lemon-pepper seasoning
• 1 cup Progresso® panko crispy bread crumbs or Progresso® plain bread crumbs
• 1 egg white
• 1 tablespoon water
• 4 tilapia or other white fish fillets (6 oz each)
• 1 tablespoon vegetable oil
• 1 .

Details

Servings 4
Preparation time 25mins
Cooking time 50mins

Preparation

Step 1

1. In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
2. On plate, mix flour and lemon-pepper seasoning. On second plate, place bread crumbs. In medium bowl, beat egg white and water with wire whisk or fork. Coat each piece of fish with flour mixture. Dip into beaten egg white; coat well with bread crumbs.
3. In 12-inch nonstick skillet, heat oil over medium-high heat. Add fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook 3 to 4 minutes longer or until fish flakes easily with fork. Serve fish topped with salad.

Nutritional Information

1 Serving: Calories 350 (Calories from Fat 100); Total Fat 12g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 90mg; Sodium 940mg; Total Carbohydrate 26g (Dietary Fiber 0g, Sugars 5g); Protein 35g Percent Daily Value*: Vitamin A 6%; Vitamin C 8%; Calcium 4%; Iron 8% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.