MEDITERRANEAN TILAPIA & QUINOA SALAD

This Mediterranean tilapia salad is an easy, fresh meal that works great for lunch, dinner, or meal prep. It has plenty of protein, lots of veggies, and is super easy to change depending on what you already have at home. Don’t worry about having every ingredient, just use what you have and make it your own!

Servings: 1
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: About 20 minutes

INGREDIENTS

• 1 tilapia fillet (about 4–5 oz)
  
• Your favorite all-purpose or fish seasoning
  
• ¼ cup cooked quinoa
  
• 1 cup arugula
  
• ½ cucumber, diced
  
• 5 grape tomatoes, sliced
  
• ~ ¼ cup chopped purple cabbage
  
• 5 olives, sliced
  
• ~ 2 Tbsp diced red onion
  
• 2 Tbsp feta cheese
  
• ¼ cup chopped cilantro
  
• Your favorite dressing
  

INSTRUCTIONS

1. Cook the tilapia. Season both sides of the tilapia with your favorite seasoning. Cook in a lightly oiled pan over medium heat for about 3–4 minutes on each side, or until the fish is completely opaque white and reaches 145°F.
   
2. Prep the salad. While the tilapia is cooking, chop your cucumber, tomatoes, cabbage, olives, red onion, and cilantro.
   
3. Put it together. Add the arugula and quinoa to a bowl, then add your veggies, feta, and cilantro.
   
4. Finish it off. Add the cooked tilapia and your favorite dressing. Tzatziki, lemon vinaigrette, balsamic, or an olive oil-based dressing are all good options.
   

CUSTOMIZE IT
One of the best things about this salad is that you can easily switch things up or use whatever you already have in your fridge.
Extra ingredients you could add:

• Avocado
  
• Green onions
  
• Chickpeas
  
• Hummus
  
• Red bell peppers
  
• Extra greens or vegetables
  
• A squeeze of fresh lemon
  
• Balsamic vinegar or glaze
  

Meet with a wellness coach for more meal ideas!