Lemon-Oregano Tilapia & Quinoa Salad with Fresh Tomatoes & Cucumbers

Lemon-Oregano Tilapia & Quinoa Salad

with Fresh Tomatoes & Cucumbers

20 MIN
6 SmartPoints®
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

A colorful bed of red quinoa and fresh vegetables makes for a hearty accompaniment to delicate tilapia, which is simply seasoned with herbaceous oregano and pan-seared until golden brown. A squeeze of fresh lemon juice just before serving provides the perfect finishing touch.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    390 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
Lemon-Oregano Tilapia & Quinoa Salad with Fresh Tomatoes & Cucumbers
Title
time-saving
tips & techniques
Cook the quinoa:
1 Cook the quinoa:

Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the quinoa and cook, uncovered, 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly. 

Prepare the ingredients & dress the vegetables:
2 Prepare the ingredients & dress the vegetables:

While the quinoa cooks, wash and dry the fresh produce. Roughly chop the peppers. Halve the cucumbers lengthwise, then thinly slice crosswise. Halve the tomatoes. Thinly slice the scallions, separating the white bottoms and hollow green tops. Quarter and deseed the lemon. In a large bowl, combine the prepared peppers, cucumbers, tomatoes, and white bottoms of the scallions, the juice of 2 lemon wedges, and 1 teaspoon of olive oil. Season with salt and pepper.

Cook the fish:
3 Cook the fish:

While the quinoa continues to cook, pat the fish dry with paper towels; season on both sides with salt, pepper, and the oregano. In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Make the salad & serve your dish:
4 Make the salad & serve your dish:

Add the cooked quinoa to the bowl of dressed vegetables; stir to combine. Taste, then season with salt and pepper if desired. Serve the salad topped with the cooked fish. Top the fish with the juice of the remaining lemon wedges. Garnish with the sliced green tops of the scallions. Enjoy!

Tips from Home Chefs

Cook the quinoa:
1 Cook the quinoa:

Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the quinoa and cook, uncovered, 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly. 

2 Prepare the ingredients & dress the vegetables:

While the quinoa cooks, wash and dry the fresh produce. Roughly chop the peppers. Halve the cucumbers lengthwise, then thinly slice crosswise. Halve the tomatoes. Thinly slice the scallions, separating the white bottoms and hollow green tops. Quarter and deseed the lemon. In a large bowl, combine the prepared peppers, cucumbers, tomatoes, and white bottoms of the scallions, the juice of 2 lemon wedges, and 1 teaspoon of olive oil. Season with salt and pepper.

Prepare the ingredients & dress the vegetables:
Cook the fish:
3 Cook the fish:

While the quinoa continues to cook, pat the fish dry with paper towels; season on both sides with salt, pepper, and the oregano. In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

4 Make the salad & serve your dish:

Add the cooked quinoa to the bowl of dressed vegetables; stir to combine. Taste, then season with salt and pepper if desired. Serve the salad topped with the cooked fish. Top the fish with the juice of the remaining lemon wedges. Garnish with the sliced green tops of the scallions. Enjoy!

Make the salad & serve your dish:
Browse Steps
1 of 4