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School starts and we’re busier so I tend to make quick meals. And added to the list of my “easy-lazy” dishes is this Seared tilapia and salad recipe with a big help of the Multipurpose garlic sauce. From my experience, meals with tilapia are not pricey, easy to prepare but provide you good source of protein and other essential nutrition. With low calories, fish and seafood are ideal protein source for weight loss meal plan, aside from plant-based protein like tofu or mushrooms.
Ingredients: (for 3 servings)
- Seared tilapia with garlic sauce:
- Tilapia fillets: 3 fillets
- Garlic powder: ~ 1 tablespoon
- Onion powder: ~ 1 tablespoon
- Salt: ~ 1 teaspoon
- Ground black pepper: ~ 1/4 teaspoon
- Cooking oil: 1.5 tablespoons
- Multipurpose garlic sauce: 4.5 tablespoons (1.5 per fillet, can be adjusted to taste)
- Simple salads with garlic sauce:
- Romaine lettuce: 4 leaves
- Carrots: 1/3 of whole carrots
- Red cabbage: 1 leaf
- Green cabbage: 1 leaf
- Cilantro: to taste
- Dried (or fresh) parsley: sprinkle to taste
- Dried basil: sprinkle to taste
- Multipurpose garlic sauce: 1 tablespoon
- Apple cider vinegar: 1 teaspoon
- Honey: 1/2 teaspoon
Preparation:
- Defrost the tilapia fillets (if they are frozen), cut each fillet in half and pad dry with paper towel. Sprinkle garlic powder, onion powder (~ 1 tablespoon each), salt (~ 1 teaspoon) and ground black pepper (~ 1/4 teaspoon) on both sides of the fish fillets. Let them sit for 5 minutes.
- Preheat a frying pan with ~ 1.5 tablespoons of cooking oil on medium heat. When the oil is hot, add the tilapia fillets to the pan and seared each side for 7 minutes. Avoid overcrowding to flip the fillets easily. When the fish is properly seared, set aside till serving.
- Julienne the red cabbage, green cabbage, carrot and roughly chop romaine lettuce leaves. Add the julienned red cabbage, green cabbage and carrots to a large bowl. Microwave for 30 seconds to “soften” and semi-cook the hard vegetables. Let them cool down to room temperature (about 5 minutes) before adding the chopped romaine lettuce leaves.
- Roughly chop cilantro and add to the salad bowl. Sprinkle some dried parsley and basil, garlic powder and onion powder. Homogenize 1 tablespoon of garlic sauce, 1 teaspoon of apple cider vinegar and 1/2 teaspoon of honey as salad dressing. Pour it to the salad bowl and mix well.
- Serving: Add the salad to a (nice) plate, then place the tilapia fillets on top or next to the salad. Pour the garlic sauce on fish fillets… then enjoy!
Total time: 45 minutes
And that is it, friends! I don’t know what to say at the beginning! Hope y’all like this recipe!
Lazy dinner with seared tilapia and salad
Another lazy-easy dinner recipe featuring seared tilapia and simple salads with my multipurpose garlic sauce.
Servings 3 servings
Calories 291kcal
Ingredients
Seared tilapia with garlic sauce:
- 3 fillets Tilapia
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tsp Salt
- ¼ tsp Ground black pepper
- 1.5 tbsp Cooking oil
- 4.5 tbsp Multipurpose garlic sauce can be adjusted to taste
Simple salads with garlic sauce:
- 4 leaves Romaine lettuce
- 1 leaf Red cabbage
- 1 leaf Green cabbage
- ⅓ whole Carrot
- Dried (or fresh) parsley: sprinkle to taste
- Dried basil: sprinkle to taste
- Garlic and onion powder: sprinkle to taste
- 1 tbsp Multipurpose garlic sauce
- 1 tsp Apple cider vinegar
- ½ tsp Honey
Instructions
Seared tilapia with garlic sauce:
- Defrost the tilapia fillets (if they are frozen), cut each fillet in half and pad dry with paper towel. Sprinkle garlic powder, onion powder (~ 1 tablespoon each), salt (~ 1 teaspoon) and ground black pepper (~ 1/4 teaspoon) on both sides of the fish fillets. Let them sit for 5 minutes.
- Preheat a frying pan with ~ 1.5 tablespoons of cooking oil on medium heat. When the oil is hot, add the tilapia fillets to the pan and seared each side for 7 minutes. Avoid overcrowding to flip the fillets easily. When the fish is properly seared, set aside till serving.
Simple salads with garlic sauce:
- Julienne the red cabbage, green cabbage, carrot and roughly chop romaine lettuce leaves. Add the julienned red cabbage, green cabbage and carrots to a large bowl. Microwave for 30 seconds to “soften” and semi-cook the hard vegetables. Let them cool down to room temperature (about 5 minutes).
- Add the chopped romaine lettuce leaves.
- Homogenize 1 tablespoon of garlic sauce, 1 teaspoon of apple cider vinegar and 1/2 teaspoon of honey as salad dressing.
- Roughly chop cilantro and add to the salad bowl. Sprinkle some dried parsley and basil, garlic powder and onion powder. Pour it to the salad bowl and mix well.
Serving:
- Add the salad to a (nice) plate, then place the tilapia fillets on top or next to the salad. Pour the garlic sauce on fish fillets… then enjoy!
