Sautéed Tilapia with Honey-Scallion Dressing

Serve with fast-cooking rice noodles.

Yield: 4 servings

Ingredients

• Dressing:
• 2 1/2  tablespoons  fresh lemon juice
• 2  tablespoons  chopped green onions
• 1  tablespoon  honey
• 1  tablespoon  low-sodium soy sauce
• 1  teaspoon  bottled ground fresh ginger (such as Spice World)
• 1/4  teaspoon  dark sesame oil
• 
  Fish:
• 1  tablespoon  canola oil
• 4  (6-ounce) tilapia fillets
• 1/2  teaspoon  salt
• 1/8  teaspoon  black pepper
• 4  cups  gourmet salad greens

Preparation

To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

Nutritional Information

Calories:

230 (30% from fat)

Fat:

7.7g (sat 1.8g,mono 3.9g,poly 1.4g)

Protein:

34.2g

Carbohydrate:

7.5g

Fiber:

1.4g

Cholesterol:

113mg

Iron:

1.4mg

Sodium:

485mg

Calcium:

35mg