Broiled Tilapia With Frisée-Apple Salad And Mustard

Name: Broiled Tilapia With Frisée-Apple Salad And Mustard-Parsley Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup cold water; 4 teaspoons salt, divided; 1 teaspoon sugar; 6 (6-ounce) tilapia fillets; 3 tablespoons olive oil, divided; 1/4 teaspoon fresh ground black pepper; Cooking spray; 8 cups arugula; 6 cups trimmed frisee; 1/2 cup mint leaves; 2 Gala apples, cored and thinly sliced; 1 tablespoon chopped fresh flat-leaf parsley; 2 tablespoons sour cream; 1 tablespoon whole-grain Dijon mustard; 1 tablespoon fresh lemon juice; 1 tablespoon water

Servings: persons

1 cup cold water
4 teaspoons salt, divided
1 teaspoon sugar
6 (6-ounce) tilapia fillets
3 tablespoons olive oil, divided
1/4 teaspoon fresh ground black pepper
Cooking spray
8 cups arugula
6 cups trimmed frisee
1/2 cup mint leaves
2 Gala apples, cored and thinly sliced
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons sour cream
1 tablespoon whole-grain Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon water

1
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.
2
Preheat broiler.
3
Place fillets on a broiler pan coated with cooking spray; broil 7 minutes or until desired degree of doneness.
4
Combine arugula, frisee, 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.
5
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.

150

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1 cup cold water, 4 teaspoons salt, divided, 1 teaspoon sugar, 6 (6-ounce) tilapia fillets, and more.

Yes, Broiled Tilapia With Frisée-Apple Salad And Mustard-Parsley Sauce falls under the Seafood category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Broiled Tilapia With Frisée-Apple Salad And Mustard-Parsley Sauce

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions