Grilled Tilapia Salad Recipe
This Grilled Tilapia Salad is a colourful, wholesome meal made with perfectly seasoned grilled tilapia, herby brown rice, crisp lettuce, creamy avocado, grilled onions, fresh coriander, zesty lime, and chunky salsa. It is fresh, filling, and packed with bold Southwest-inspired flavours, making it perfect for a quick lunch or easy dinner.
Equipment
- 1 Outdoor Grill or Grill Pan -
- 1 Large Mixing Bowl
- 1 Medium Saucepan With Lid –
- 1 Sharp Chef’s Knife
- 1 Measuring Spoons and Cups
- 1 Wooden Skewers
- 1 Aluminium foil
- 1 Serving Spoons
Ingredients
- 6 tilapia fillets
- 1½ teaspoons chilli powder
- 1½ teaspoons garlic powder
- ¾ teaspoon cayenne pepper
- ¾ teaspoon ground cumin
- 2 cups dry brown rice
- 1½ limes
- 9 tablespoons fresh coriander - roughly chopped
- ¾ sweet onion - sliced
- 12 cups chopped lettuce
- ¾ cup plain non-fat Greek yoghurt
- 1½ avocados
- ¾ cup sliced red onion
- ¾ cup salsa
- Salt - to taste
- Black pepper - to taste
Instructions
Step 1: Prepare The Grill
- Preheat the grill to medium-high heat.
- Allow it to become properly hot before adding the fish.
- If using a grill pan, heat it over medium-high heat and lightly grease it to prevent sticking.
Step 2: Season The Tilapia
- Place the tilapia fillets on a clean plate or tray.
- Combine the chilli powder, garlic powder, cayenne pepper, and cumin in a small bowl.
- Sprinkle the spice mixture evenly over both sides of the fillets.
- Gently press the seasoning onto the fish so it adheres.
- Season with salt and black pepper.
Step 3: Prepare The Fish Packets
- Tear six suitable pieces of aluminium foil.
- Lightly grease each piece with cooking spray or oil.
- Place one seasoned tilapia fillet in the centre of each piece.
- Fold the foil around the fish to form secure packets, leaving enough space for heat to circulate.
Step 4: Prepare The Sweet Onion
- Separate the sliced sweet onion into manageable pieces.
- Thread the onion slices onto wooden skewers.
- Keep the pieces close together without tightly compressing them.
- Brush lightly with oil if desired.
Step 5: Grill The Fish And Onion
- Place the fish packets and onion skewers on the hot grill.
- Cook for approximately 10–15 minutes, depending on the thickness of the fillets.
- Turn the onion skewers halfway through cooking.
- Check that the tilapia is opaque and flakes easily with a fork.
- Remove the fish promptly once cooked to prevent it from drying out.
Step 6: Cook The Brown Rice
- Place the brown rice in a saucepan and cook according to the packet instructions.
- Add the lime juice while the rice cooks.
- When nearly ready, stir in 6 tablespoons of chopped coriander.
- Fluff the cooked rice gently with a fork.
Step 7: Prepare The Salad Base
- Wash and thoroughly dry the lettuce.
- Chop it into bite-sized pieces.
- Slice the avocado just before assembly.
- Prepare the red onion and grilled sweet onion.
- Keep the salsa and Greek yoghurt ready for serving.
Step 8: Assemble The Grilled Tilapia Salad
- Divide the chopped lettuce evenly between six serving bowls.
- Add a portion of Greek yoghurt to each bowl.
- Arrange the avocado, grilled sweet onion, red onion, brown rice, and salsa around the lettuce.
- Place one cooked tilapia fillet on top of each salad.
- Sprinkle with the remaining chopped coriander.
- Finish with salt, black pepper, and an extra squeeze of lime if desired.
Notes
- 🐟 Pat the Tilapia Dry: Pat the fillets dry before seasoning so the spice mixture sticks well and creates a beautifully flavourful crust.
- 🌶️ Adjust the Spice: Reduce the cayenne pepper for a milder Grilled Tilapia Salad, or add a little extra for more heat.
- 🔥 Preheat the Grill: Make sure the grill is properly hot before cooking to help the tilapia develop a deliciously charred exterior.
- 🍚 Fluff The Rice: Once the brown rice is cooked, fluff it gently with a fork to keep the grains light and separate.
- 🥑 Add Avocado Last: Slice the avocado just before serving to keep it fresh, creamy, and vibrant.
- 🍋 Finish With Lime: A generous squeeze of fresh lime just before serving brightens all the flavours and brings the salad together.
- 🥗 Assemble Before Serving: Keep the components separate until you are ready to eat so the lettuce stays crisp and the salad retains its wonderful textures.