Tilapia Salad Recipe

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Ingredients:

Serving

1 lb fresh or frozen tilapia fillets
1/4 cup all purpose flour
1/4 cup sesame seeds
1/2 tsp freshly ground black pepper
2/3 cup honey mustard salad dressing
2 tbsp cooking oil
5 oz package baby spinach and red leaf lettuce or

Directions:

Thaw fish if frozen then rinse and pat dry with paper towels and cut into serving size pieces.
In a shallow bowl combine flour, sesame seeds and pepper.
Transfer 2 tablespoons of the salad dressing to a small bowl.
Brush all sides of the fish pieces with 2 tablespoons salad dressing.
Firmly press both sides of each fish piece into sesame mixture.
In a skillet heat oil over medium heat.
Cook coated fish in hot oil 6 minutes turning once.
Divide spinach mixture among 4 dinner plates then top each with a fish piece.
Drizzle with the remaining salad dressing and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	630.57 Kcal (2640 kJ)
Calories from fat	419.31 Kcal
		% Daily Value*
Total Fat	46.59g	72%
Cholesterol	79.98mg	27%
Sodium	610.31mg	25%
Potassium	610.5mg	13%
Total Carbs	28.09g	9%
Sugars	12.86g	51%
Dietary Fiber	2.1g	8%
Protein	26.97g	54%
Vitamin C	9.9mg	17%
Iron	3.7mg	20%
Calcium	146.3mg	15%

Amount Per 100 g
Calories	249.19 Kcal (1043 kJ)
Calories from fat	165.71 Kcal
		% Daily Value*
Total Fat	18.41g	72%
Cholesterol	31.61mg	27%
Sodium	241.19mg	25%
Potassium	241.26mg	13%
Total Carbs	11.1g	9%
Sugars	5.08g	51%
Dietary Fiber	0.83g	8%
Protein	10.66g	54%
Vitamin C	3.9mg	17%
Iron	1.4mg	20%
Calcium	57.8mg	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.

Tastes

salty
savory
bitter
sweet

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