By Crystal Kiseka
Grilled Tilapia with Tomato and Onion Salad is not just a feast for your taste buds but also a nutritional powerhouse. Tilapia is a lean source of protein, rich in essential amino acids. Paired with a vibrant Tomato and Onion Salad, this dish is bursting with vitamins, minerals and antioxidants. The grilled preparation keeps it light while preserving the natural flavours and nutritional goodness. This dish is a perfect blend of health and taste, making it an excellent choice for a wholesome meal. Let’s dive into this easy yet delectable recipe.
INGREDIENTS
For Grilled Tilapia
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 2 teaspoon garlic powder
- Salt and pepper to taste
- Lemon wedges for garnish
For Tomato and Onion Salad - 4 large tomatoes, diced
- 1 red onion, thinly sliced
- 1/4 cup fresh coriander, chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
INSTRUCTIONS
For Grilled Tilapia
- In a bowl, mix olive oil, minced garlic, paprika, cumin, oregano, salt, and pepper to create the marinade
- Pat dry tilapia fillets with a paper towel. Coat each fillet with the marinade, ensuring an even distribution.
- Let the fillets marinate for at least 30 minutes in the refrigerator. This allows the flavours to infuse into the fish.
- Pre-heat your grill or grill pan to medium- high heat. Lightly brush the grates with oil to prevent the tilapia fillets from sticking.
- Place the marinated tilapia fillets on the grill. Grill each side for about 3-4 minutes or until the fish is cooked through and has a nice grill mark.
- Remove the tilapia from the grill and serve immediately. Garnish with lemon wedges.
For Tomato and Onion Salad
- In a large bowl, combine diced tomatoes, thinly sliced red onion, and chopped fresh coriander.
- In a small bowl, whisk together extra-virgin olive oil, red wine vinegar, salt, and pepper to make the dressing.
- Pour the dressing over the tomato and onion mixture. Toss gently until all the ingredients are well coated.
- Allow the salad to chill in the refrigerator for at least 15-20 minutes before serving.
This enhances the flavours. Serve the Grilled Tilapia on a platter, garnished with lemon wedges, accompanied by the refreshing Tomato and Onion Salad. The smoky flavour of the grilled tilapia complements the freshness of the salad, creating a harmonious and satisfying meal. Enjoy the burst of flavours and nourishment in every bite!
Tip: To make this into a fish taco, place a grilled tilapia fillet on a taco-sized tortilla, spoon a generous amount of Tomato and Onion salad over the Tilapia. For an extra burst of freshness, consider adding optional toppings like shredded lettuce, diced avocado, and a dollop of sour cream. Finish the ensemble with a sprinkle of freshly chopped coriander.
