Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes.
Tilapia with Cucumber Salad
- Prep Time 25 min
- Total 25 min
- Servings 4
- Ingredients 14
Ingredients
Dressing
- 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
- 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
- 4 tilapia or other white fish fillets (6 oz each)
- 4 tablespoons vegetable oil

Make With
Gold Medal Flour
Instructions
-
Step1In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
-
Step2On plate, mix flour and seasoning. On second plate, place bread crumbs. In bowl, beat egg with fork. Coat fish with flour mixture. Dip into egg; coat well with bread crumbs.
-
Step3In 10-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Add 2 fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook about 3 minutes longer or until fish flakes easily with fork. Repeat with remaining oil and fish. Serve fish topped with salad.
Nutrition
440
Calories
20g
Total Fat
37g
Protein
29g
Total Carbohydrate
7g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 440
- Calories from Fat
- 180
- Total Fat
- 20g
- 30%
- Saturated Fat
- 3g
- 14%
- Trans Fat
- 0g
- Cholesterol
- 145mg
- 48%
- Sodium
- 590mg
- 24%
- Potassium
- 570mg
- 16%
- Total Carbohydrate
- 29g
- 10%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 7g
- Protein
- 37g
% Daily Value*:
- Vitamin A
- 10%
- 10%
- Vitamin C
- 30%
- 30%
- Calcium
- 4%
- 4%
- Iron
- 8%
- 8%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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