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Pan-Seared Tilapia with Summer Corn Salad

Tags: 600 calories or less, stove, main course, tilapia/catfish, salad

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Calories: 

391

Total Fat: 

20g

Protein:  

31g

Total Time: 

N/A

Prep Time: 

N/A

Cook Time: 

N/A

Yield: 

5 servings

Ingredients

1/2 cup flour
1 1/2 pounds tilapia
2 tablespoons butter
1/2 tablespoons canola oil

Salad:
2 ounces good-quality olive oil
4 cups fresh corn kernels (approximately 3 ears)
1 cup diced red pepper
1 teaspoon salt (or more to taste)
1/8 teaspoon freshly ground pepper
1/2 cup thinly sliced scallions, white and green parts (approximately 2 scallions)
1/4 cup julienned cilantro
1 tablespoon fresh lime juice

Directions

Clean and season the fish. Dredge each piece of fish in flour and dust off any excess. Heat oil and butter in a skillet on medium low heat. When the butter melts, add the fish. Don't crowd the pan, so the fish brown properly. Once the fish is crispy, turn and brown on opposite side. Remove and serve.

Boil the corn and cut it off the cob (if short on time, you can replace fresh corn with frozen kernels). Heat a large skillet over medium heat and add olive oil. Once oil is hot, add corn, red pepper, salt and pepper and cook for about 5 minutes, until just cooked and no longer starchy. Remove from heat and stir in scallions and cilantro. Allow salad to cool and drizzle with fresh lime juice. Serve at room temperature or chilled.

Nutritional Information per Serving

Calories: 391

Total Fat: 20

Protein: 31g

Courtesy of: Todd Gray, Equinox Restaurant, Washington, DC