Tilapia with Cucumber Salad

Dairy Free
Health score
25%
Tilapia with Cucumber Salad
25 min.
4
446kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 25 minutes? Look no further than this delightful Tilapia with Cucumber Salad! This dish is not only dairy-free but also packed with flavor and nutrition, making it perfect for lunch or dinner. The combination of tender, flaky tilapia fillets and a refreshing cucumber salad creates a harmonious balance that will tantalize your taste buds.

The secret to this recipe lies in the vibrant dressing made with honey, rice vinegar, and fresh ginger, which adds a zesty kick to the crisp vegetables. The salad features thinly sliced cucumber, diced red bell pepper, and green onions, all topped with a sprinkle of fresh cilantro for an extra burst of flavor. It’s a light yet satisfying accompaniment to the perfectly cooked fish.

Coated in a crunchy layer of panko breadcrumbs, the tilapia is pan-fried to golden perfection, ensuring each bite is both crispy and succulent. With a caloric breakdown that emphasizes protein and healthy fats, this dish is not only delicious but also a smart choice for those mindful of their dietary intake.

Whether you’re cooking for yourself or entertaining guests, this Tilapia with Cucumber Salad is sure to impress. Dive into this culinary adventure and enjoy a meal that’s as nutritious as it is flavorful!

Ingredients

  • tablespoon honey 
  • tablespoon rice vinegar 
  • teaspoons ginger grated
  • 0.5 teaspoon salt 
  • 0.5 medium cucumber thinly sliced cut in half lengthwise,
  • 0.3  bell pepper diced red
  •  spring onion thinly sliced
  • teaspoon cilantro leaves fresh chopped
  • tablespoons flour all-purpose
  • teaspoon lemon pepper 
  • cup breadcrumbs plain crispy
  •  eggs 
  • 24 oz fish fillet white
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
  2. On plate, mix flour and seasoning. On second plate, place bread crumbs. In bowl, beat egg with fork. Coat fish with flour mixture. Dip into egg; coat well with bread crumbs.
  3. In 10-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat.
  4. Add 2 fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook about 3 minutes longer or until fish flakes easily with fork. Repeat with remaining oil and fish.
  5. Serve fish topped with salad.

Nutrition Facts

Calories446kcal
Protein35.77%
Fat38.44%
Carbs25.79%

Properties

Glycemic Index
83.82
Glycemic Load
4.7
Inflammation Score
-7
Nutrition Score
24.442608750385%

Flavonoids

Luteolin
0.05mg
Kaempferol
0.12mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:446.12kcal
22.31%
Fat:19.11g
29.4%
Saturated Fat:3.76g
23.52%
Carbohydrates:28.85g
9.62%
Net Carbohydrates:26.81g
9.75%
Sugar:6.93g
7.7%
Cholesterol:125.97mg
41.99%
Sodium:595.24mg
25.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.01g
80.01%
Selenium:82.73µg
118.19%
Vitamin K:50.92µg
48.49%
Vitamin B12:2.88µg
48%
Vitamin B3:8.81mg
44.04%
Phosphorus:371.6mg
37.16%
Vitamin D:5.49µg
36.62%
Vitamin B1:0.38mg
25.48%
Folate:94.76µg
23.69%
Manganese:0.45mg
22.71%
Potassium:674.3mg
19.27%
Vitamin B6:0.37mg
18.64%
Vitamin B2:0.31mg
18.11%
Magnesium:66.83mg
16.71%
Iron:2.93mg
16.26%
Vitamin C:12.1mg
14.67%
Vitamin E:2.12mg
14.1%
Vitamin B5:1.27mg
12.66%
Copper:0.25mg
12.38%
Calcium:86.79mg
8.68%
Zinc:1.24mg
8.26%
Fiber:2.04g
8.16%
Vitamin A:404.51IU
8.09%