FreeNutri
Sign in

Seared Tilapia with Spinach and Quinoa Salad

515 kcal · 55 g protein · 10 minutes · 1 servings

Add to my plan
Seared Tilapia with Spinach and Quinoa Salad

This dish features tender, lightly seared tilapia fillets served alongside a fresh and nutritious spinach and quinoa salad. The lemon juice and olive oil dressing brings a bright, healthy flavor that complements the mild fish perfectly.

515 kcal 55 g protein 10 minutes

Ingredients

  • Tilapia fillet 140 g
  • Spinach 1 cup
  • Quinoa cooked 1/3 cup
  • Olive oil 1 tbsp
  • Lemon juice 1 tbsp

Method

  1. Prepare Ingredients. Rinse the fresh spinach under cold water and pat dry with a clean towel or use a salad spinner. Measure 1 cup of spinach leaves. Rinse the tilapia fillet under cold water and pat dry with paper towels. Measure 1/3 cup of cooked quinoa, ideally cooked and cooled beforehand. Squeeze fresh lemon juice to get 1 tablespoon.
    Tip: Drying the fish and spinach well helps achieve better texture and flavor.
  2. Heat the Pan. Place a non-stick skillet or frying pan over medium-high heat. Add half of the olive oil (1/2 tbsp) and let it heat until shimmering but not smoking, about 1-2 minutes.
    Tip: Use a pan that distributes heat evenly to avoid hot spots.
  3. Sear the Tilapia. Carefully place the tilapia fillet skin-side down (if it has skin) or presentation side down in the hot pan. Let it cook undisturbed for about 3-4 minutes until the edges look opaque and the bottom is golden brown. Flip the fillet gently using a spatula and cook the other side for another 2-3 minutes until the fish flakes easily with a fork.
    Tip: Avoid moving the fish too soon to get a nice sear.
  4. Prepare Spinach and Quinoa Salad. In a bowl, combine the fresh spinach leaves and cooked quinoa. Drizzle the remaining 1/2 tablespoon of olive oil and 1 tablespoon of lemon juice over the salad. Toss gently to coat the spinach and quinoa evenly with the dressing.
    Tip: Toss gently to avoid bruising the spinach leaves.
  5. Plate and Serve. Place the quinoa and spinach salad on a plate. Lay the seared tilapia fillet on top or beside the salad. Optionally, garnish with a lemon wedge or freshly ground black pepper. Serve immediately while the fish is warm.
    Tip: Serve promptly to enjoy the fish at its best texture.

Pro tips

  • Make sure the tilapia is dry before cooking to get a nice golden sear.
  • Cook quinoa ahead of time and cool it in the refrigerator to save prep time.