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Tilapia with Cucumber Salad

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.
16 ratings - Click to rate
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 white
1tablespoon water
4tilapia or other white fish fillets (6 oz each)
1tablespoon 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 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 % 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 MyPyramid Servings: 1 tsp Fats & Oils, 5 oz-equivalents Meat & Beans, 1/4 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.
 
14 Reviews

 
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Loved, loved, loved it!!!
This was just fantastic. New family favorite!!
Posted at 2:26 PM on September 11 2009 by ellidirect
 
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Excellent
I didn't have ginger root on hand so I just left it out. Dressing was still yummy. Also, I added my favorite dried herbs to both the flour and the panko instead of using the lemon-pepper. Will make again!
Posted at 11:24 PM on August 12 2009 by
 
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This recipe is super delicious! My fiance` and I love fish, we are health fanatics, and we love quick easy meals. This is all of the above! A little extra lemon-pepper makes it even better!
Posted at 3:58 PM on July 31 2009 by lilkimb86
 
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Summer Delight
This recipe was delicious...a perfect dinner on a warm summer night! I will make it time and time again!
Posted at 12:40 PM on June 22 2009 by
 
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Amazing
I loved this dish. Easy to make, not expensive if you can find the fish on sale, and best of all, it tastes great! My husband and baby loved it as well :) Definitely would recommend to anyone!
Posted at 10:49 AM on February 16 2009 by WhitsEnd16
 
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Outstanding!
This dish was fantastic! My husband, kids and I ate it up. It was even great as leftovers. I loved the salad, and plan on making it for all my fish dishes.
Posted at 9:37 AM on February 12 2009 by Paula
 
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Tilapia
This was excellent. I made the cucumber salad without peppers and it still tasted great. I have already made it a few times.
Posted at 9:48 AM on January 26 2009 by rainbowgirl35
 
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A real winner!
I gave this 5 stars, my husband gave it 4.5 stars. We used just regular bread crumbs and 2 tilapia fillets, but doubled the cucumber salad. The best part was definitely the cucumber salad, which perfectly complemented the fish. Served couscous on the side. Can't wait to make this meal again.
Posted at 9:48 AM on January 26 2009 by jbalow
 
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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
 
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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
 
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This recipe was very good and very easy to make!
Posted at 8:06 AM on April 28 2008 by eslglamgrl
 
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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.
 
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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
 
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Very good. Salad topping was awesome! Will definitely make again.
Posted at 9:52 AM on January 7 2008 by sna1219