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Tilapia with Cucumber Salad
Recipe Tip
Water Wonders
Eat foods like cucumbers which contain a higher percentage of water. More water means fewer calories for the same weight of food. Good news for your waistline.
Did You Know?
Panko is the Japanese word for "bread crumbs." Unlike traditional bread crumbs, panko is made from the soft, tender centers of bread instead of the crust, which gives a light and crunchy texture.
  7 ratings : 6 reviews

Tilapia with Cucumber Salad

Light and crispy tilapia complete with salad can be on your dinner table in less than 30 minutes. From eatbetteramerica.
Prep Time:25 min
Start to Finish:25 min
makes:4 servings

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

Nutritional Information
1 Serving: Calories 440 (Calories from Fat 180); Total Fat 20g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 145mg; Sodium 590mg; Total Carbohydrate 29g (Dietary Fiber 0g, Sugars 7g); Protein 37g % Daily Value*: Vitamin A 10%; Vitamin C 30%; Calcium 4%; Iron 8% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 3 Fat Carbohydrate Choices: 2 MyPyramid Servings: 3 tsp Fats & Oils, 5 oz-equivalents Meat & Beans, 1/2 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.

 
 
 
6 Reviews

 

Tilapia with Cucumber Salad
I made this dish for my family. We did not have Tilapia on hand so we used chicken breasts. It turned out great and we even used the leftover chicken, cold and cut up on salad greens with corn, carrots, tomatoes, red onion, and ranch dressing the next day. The cucumber salad was probably my favorite part though, I love using different vinegars (mainly balsamic and red wine) in my cooking and it is so good for you too!
Posted at 11:10 AM on December 15 2008 by Cook/RT student , North Augusta SC

 

The cucumber salad is simply delicious. Incredibly easy to make, just takes time to cut all the veggies.
Posted at 3:00 PM on September 23 2008 by almeyerx ,

 

This recipe was very good and very easy to make!
Posted at 8:06 AM on April 28 2008 by eslglamgrl , Easley SC

 

Great!
This was my first time at making tilapia. It was great. I really loved all the different flavors in the salad. I doubled the vegetables and the dressing because I knew that we would want more. There was just a bit extra left over but I was happy to eat it even without the fish. The fish was great too. It had a nice crunch on the outside and not too greasy. The panko really makes this better!
Posted at 9:35 AM on April 16 2008 by Allison H. ,

 

Yummy
Very tasty. I coated mine with the beated egg and covered it in italian bread crumbs. I didn't use the lemon pepper or flour. Making it tonight!
Posted at 9:49 AM on January 11 2008 by sushibuddy , Mansfield TX

 

Very good. Salad topping was awesome! Will definitely make again.
Posted at 9:52 AM on January 7 2008 by sna1219 , ardmore OK