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 crispy, golden-brown tilapia fillets and a refreshing cucumber salad creates a harmonious balance that will tantalize your taste buds.

The tilapia is coated in a light and crunchy panko breadcrumb crust, providing a satisfying texture that pairs beautifully with the tender fish. Meanwhile, the cucumber salad, tossed in a zesty dressing of honey, rice vinegar, and fresh herbs, adds a burst of freshness to each bite. With the added crunch of red bell pepper and the subtle heat from ginger, this salad is a vibrant complement to the main dish.

Not only is this recipe quick and easy to prepare, but it also offers a wholesome meal option that is low in calories yet high in protein. With a caloric breakdown that emphasizes lean protein and healthy fats, you can enjoy this dish guilt-free. Whether you're cooking for yourself or entertaining guests, Tilapia with Cucumber Salad is sure to impress and satisfy. Dive into this culinary delight and experience the perfect blend of flavors and textures!

Ingredients

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