ARCHIVE: Grilled Italian Tilapia and Vegetable Salad

A fresh and flavorful sustainable seafood recipe that features budget-friendly tilapia.

Serves 2 / Tilapia is an affordable and sustainable stand-in for red snapper. This recipe is very flexible, so use any of your favorite summer vegetables, such as grilled asparagus spears or Japanese eggplant slices. You may substitute mahimahi, halibut, or sea bass for the tilapia. Since all grills and vegetable slices are different, a good rule of thumb is to just remove and keep warm any pieces that finish more quickly and keep turning those pieces that take longer.

Prep 15 minutes

Cook 30 minutes


Balsamic Dressing

¼ cup balsamic vinegar

½ cup extra-virgin olive oil

1 tablespoon honey

½ teaspoon Dijon mustard


1 zucchini, sliced thinly lengthwise

1 medium onion, sliced into ½-inch-thick wedges (preserve root end)

1 red bell pepper, cored and halved

1 cup fresh parsley leaves, washed and dried

4 cups arugula, washed and dried

2 large tilapia filets

½ teaspoon minced fresh thyme

2 tablespoons pumpkin seeds, roasted

2 tablespoons golden raisins


1. Whisk together dressing ingredients, plus salt and pepper to taste. Place half the dressing in a zip-top bag and add zucchini, onion, and bell pepper (save remaining dressing for salads). Marinate vegetables for 15 minutes.

2. Toss parsley and arugula together; place on serving plates. Season tilapia with salt, pepper, and thyme. Set aside.

3. Oil grill grate and preheat grill. Remove vegetables from marinade (reserve marinade). Place peppers on grill. Grill for 10 minutes; turn. Add onions, zucchini, and tilapia to grill. Grill for 5 minutes on each side.

4. Remove charred skin from peppers and cut into strips. Place fish and grilled vegetables over salad. Sprinkle with pumpkin seeds and raisins. Drizzle with reserved marinade.

PER SERVING: 458 cal, 31g fat (21g mono, 5g poly, 5g sat), 46mg chol, 24g protein, 24g carb, 5g fiber, 123mg sodium

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