I'm introducing you to one of my favorite lunches, the Mediterranean tilapia salad! It's a fresh, healthy and well-balanced meal with protein, carbs and healthy fats. It's been my go-to lunch this summer. Now, don't freak out, but this salad doesn't have ANY lettuce. No spinach, no romaine, not even iceberg! Sometimes when people embark on the journey to "get healthy" they think their only options are spin classes and salads. While both of those things ARE fabulous ways to stay healthy, they are certainly not the only options. So here it is:
- 4 oz tilapia fillet
- 1.5c. cucumber, chopped
- 10 baby carrots, chopped
- 1/2 cup grape tomatoes, halved
- 1/4c. feta cheese*
- 2 TBSP balsamic or red wine vinegar
- 1 tsp. Extra Virgin Olive Oil
* I often substitute 1/3 avocado, diced for feta cheese, depending what I have on hand.
1. Grill your proteins.
I prefer to use the grill and make a whole batch of fillets, however, for those quick lunches the skillet works just as well. After spraying the pan with cooking spray, I season my fish with dried, minced onions and lemon pepper. 10 minutes on medium heat, flipping half way through. Cook until flaky.
2. Gather your veggies.
Play with it! Cucumbers and baby carrots are my staples. I've also love using peppers and avocados. The veggies carry the salad, so don't be stingy! I use about 2 cups of diced vegetables as my base.
3. Put it all your vegetables in a bowl and toss with olive oil and vinegar. Top with tilapia.
4. Flake your fish and mix with vegetable medley. Enjoy!
I find that I enjoy this salad with warm fish just as much as I do with cold fish, which is why I make my fillets ahead of time and keep them in the fridge for leftover lunches! I have also substituted tilapia for chicken, turkey and tuna. All of which are just as tasty!
Calories: 302 Carbs: 21 grams Protein: 38 grams Fats: 8.8 grams
Eat well. Live well. Be well.