RECIPE: 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

PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

Originally from PRO Pulse March-April 2009

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