Sauteed Tilapia with Honey-Scallion Dressing


2 1/2 tablespoons fresh lemon juice
3        tablespoons chopped green onions
1        tablespoon honey
1        tablespoon low sodium soy sauce
1        tablespoon fresh grounded ginger
1        tablespoon dark sesame oil

1        tablespoon canola or olive oil
4        (6-ounce) tilapia fillets
1/2    teaspoon salt
1/8    teaspoon black pepper
8        cups gourmet salad greens

  1. To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk
  2. 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 2 cups greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

    : 4 servings
    Calories 250, Fat 10g, Calcium 35mg, Carbohydrate 8g, Protein 34.2g

Originally from PRO Pulse March-April 2009


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