Sauteed Tilapia With Honey Scallion Dressing Recipes
SAUTéED TILAPIA WITH HONEY-SCALLION DRESSING
Make and share this Sautéed Tilapia With Honey-Scallion Dressing recipe from Food.com.
Provided by dicentra
Categories Tilapia
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- 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.
Nutrition Facts : Calories 218.9, Fat 6.7, SaturatedFat 1.3, Cholesterol 85.1, Sodium 530, Carbohydrate 5.9, Fiber 0.2, Sugar 4.7, Protein 34.5
HONEY SOY TILAPIA
Steps:
- Mix the honey, soy sauce, balsamic vinegar, and garlic together in a bowl. Place the tilapia fillets in the mixture; allow to marinate in refrigerator at least 30 minutes.
- Preheat an oven to 350 degrees F (175 degrees C). Spray a baking dish with cooking spray.
- Remove tilapia from marinade, and discard the marinade. Place fillets into the prepared baking sheet, and sprinkle the black pepper over the fish.
- Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 217.7 calories, Carbohydrate 33.3 g, Cholesterol 31 mg, Fat 1.4 g, Fiber 0.6 g, Protein 19.4 g, SaturatedFat 0.3 g, Sodium 1398.7 mg, Sugar 29.6 g
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- 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.
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