Broiled Tilapia with Frisee-Apple Salad and Mustard-Parsley Sauce Recipe
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Directions:
- Combine 1 cup water, 1 tablespoon salt, and sugar in a shallow dish. Add fillets, and let stand 15 minutes. Remove fillets from brine; pat dry. Discard brine. Brush fillets with 1 tablespoon olive oil. Sprinkle with 1/2 teaspoon salt and pepper.
- Preheat broiler.
- Place fillets on a broiler pan coated with cooking spray; broil 7 minutes or until desired degree of doneness.
- Combine arugula, frisée, and mint in a large bowl. Combine apple and 1 tablespoon oil; toss well. Add apple and 1/4 teaspoon salt to arugula mixture, and toss gently.
- Combine remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, parsley, and remaining ingredients, stirring with a whisk until blended. Divide arugula mixture evenly among 6 plates; top each serving with 1 fillet. Drizzle about 1 tablespoon sour cream mixture over each serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 149.88 Kcal (628 kJ) | ||
| Calories from fat | 76.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.5g | 13% | |
|---|---|---|---|
| Cholesterol | 15.58mg | 5% | |
| Sodium | 1705.59mg | 71% | |
| Potassium | 312.61mg | 7% | |
| Total Carbs | 15.25g | 5% | |
| Sugars | 9.38g | 38% | |
| Dietary Fiber | 5.41g | 22% | |
| Protein | 12.32g | 25% | |
| Vitamin C | 28.5mg | 47% | |
| Vitamin A | 1mg | 33% | |
| Iron | 121.7mg | 676% | |
| Calcium | 152.9mg | 15% | |
| Amount Per 100 g | |||
| Calories | 40.03 Kcal (168 kJ) | ||
| Calories from fat | 20.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.27g | 13% | |
|---|---|---|---|
| Cholesterol | 4.16mg | 5% | |
| Sodium | 455.49mg | 71% | |
| Potassium | 83.48mg | 7% | |
| Total Carbs | 4.07g | 5% | |
| Sugars | 2.5g | 38% | |
| Dietary Fiber | 1.44g | 22% | |
| Protein | 3.29g | 25% | |
| Vitamin C | 7.6mg | 47% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 32.5mg | 676% | |
| Calcium | 40.8mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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