Let’s change the menu from salmon and move on to another, more affordable fish, the Tilapia. It isn’t everyone’s go-to fish when at the frozen section, with its mild taste and flaky flesh, it makes for an easy protein to work with. Many experts advise not to eat too much tilapia, while cooks say it doesn’t taste as good as the reliable salmon and shrimp. In this tilapia and quinoa recipe, we’ll make a delicious and succulent pan-seared tilapia.

Lemon Oregano Tilapia and Quinoa Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Entrée (main meal)
Cuisine American
Servings 2
Calories 390 kcal


  • 2 tilapia fillets, skinned
  • 1/2 cup red quinoa
  • 4 oz cherry tomatoes
  • 1 red pepper, sliced
  • 1 tsp oregano, dried
  • 2 Persian cucumbers
  • 2 scallions
  • 1 lemon
  • 1 tsp white wine vinegar
  • 1 tsp red pepper flakes
  • Pinch cayenne pepper
  • Salt and black pepper to taste


  • Fill a medium pot with water and add a tablespoon of salt and heat it
  • When the water starts to boil, add in the uncooked quinoa and let it cook till tender or till 15 minutes
  • Once quinoa is cooked, drain it
  • Properly rinse all the fresh produce and place them on a cutting board
  • Slice the cherry tomatoes in half
  • De-seed the peppers and thinly slice them
  • Chop the scallions, separating the whites from the greens
  • Slice the cucumbers in halves lengthwise, then thinly chop them crosswise
  • Add all the vegetables into a large bowl, season them and squeeze in the lemon juice
  • Place the tilapias on the countertop and pat them dry with paper towels
  • Generously season both sides of the fillet with salt, pepper, oregano, and pepper flakes
  • Heat a teaspoon of olive oil in a medium non-stick pan over medium to high heat
  • Add the fish to the pan and cook for 3 to 4 minutes or until golden brown
  • Once the fish is cooked through, turn off the heat and remove the pan from the stove
  • Add the cooked quinoa into the vegetable bowl and combine well
  • Season the quinoa salad with cayenne pepper and vinegar
  • Serve the tilapia with quinoa salad and lemon wedges

Tips for this recipe

  • You can add ranch dressing to the quinoa salad for more flavor
  • Store the quinoa in an airtight container, preferably in the freezer for up to 14 days
  • The tilapia can be refrigerated or frozen, wrap it in foil and plastic or store in an airtight container, best to consume within 7 to 8 days
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Succulent tilapia fillets with colorful and flavorful quinoa salad is served! The oregano seasoning on the fillets gives an earthy aroma that’s complemented well by the tangy quinoa salad.

Tips to Make Your Tilapia Taste Better

Tilapia is a freshwater farm fish. However, the best-tasting tilapia are fed an organic diet in a properly maintained fish farm. It’s best to buy from eco-friendly stores and avoid fisheries, as the latter gives their fish leftovers.

When at the supermarket or fishmonger, make sure to buy the freshest fish. The meat should be firm, have no fishy odor and the eyes should look clear and plump.The fish can be stored raw in the freezer for up to a week, though it’s best to eat fresh.

Have a Go At These Healthy Recipes

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Po-Tae-Toes, mash em, boil em, stick em in a stew (leave a comment if you got the movie reference!), but potatoes truly make a great side dish. My favorite is the Mashed Potato, you can never go wrong with them. Speaking of vegetables the Lambsquarter Soup Recipe will open your eyes to the world of edible weeds. All these recipes are a great way to start a healthy lifestyle!

Side dishes aren’t the only recipes we offer, try our popular protein picks:

A beautifully seared salmon and a salsa seasoned to perfection, the Williams Sonoma Recipe has it all.

But, do give the tilapia and quinoa recipe a try and let us know how it turned out!