Tilapia with Arugula & Vinaigrette | Healthy, Easy Recipe
Did you know tilapia has roots going all the way back to ancient Egypt?
It was farmed along the Nile and even painted into tomb art, earning the nickname “fish of the Nile.” Fast forward to today, and it’s still a global favorite thanks to its mild taste, affordability, and sustainability.
Tilapia with Arugula and Herb Vinaigrette
Looking for a healthy dinner that’s quick, flavorful, and leaves you feeling great? This Tilapia with Arugula and Herb Vinaigrette brings together protein-rich fish, zesty lemon, and peppery greens in a super simple recipe that’s perfect for busy weeknights. It’s one of our favorite healthy tilapia recipes - easy, delicious, and nourishing.
Ingredients for Tilapia with Arugula & Vinaigrette.
Ingredients
2 (6-ounce) tilapia fish fillets or other white flaky fish (such as cod or flounder)
4 teaspoons extra-virgin olive oil
2 tablespoons capers
2 tablespoons fresh lemon juice
1/2 teaspoon dried rosemary
4 cups arugula or other salad greens, cleaned and dry
2 tomatoes, chopped
2 tablespoons low-fat vinaigrette dressing (or dressing of choice)
Salt, to taste
Pepper, to taste
How to make Tilapia with Arugula & Herb Vinaigrette
Place the fish in an oven-proof baking dish. Drizzle with olive oil, top with capers, drizzle with lemon juice, and add the rosemary.
Tilapia in olive oil with capers, lemon juice & rosemary.
Add salt and pepper to taste.
Cover with aluminum foil. Bake in a 400°F oven for 10 to 15 minutes, or until the fish is fully cooked and flakes easily with a fork.
Baking dish with tilapia covered with aluminum foil.
Meanwhile, toss the arugula and tomato with the vinaigrette dressing in a large bowl.
Arugula and chopped tomatoes tossed with vinaigrette dressing.
Serve the baked fish alongside the salad. Enjoy!
Baked tilapia with vegetables - one of the best tilapia recipes!
THE RECIPE
Tilapia with Arugula & Herb Vinaigrette
Tilapia has been enjoyed for thousands of years, dating back to ancient Egypt, where it was farmed and even depicted in tomb art. Known as the "fish of the Nile," tilapia gained global popularity for its mild flavor and adaptability. Today, it’s a favorite on dinner plates worldwide, celebrated as the versatile, sustainable star of seafood!
Ingredients
- 2 (6-ounce) tilapia fish fillets or other white flaky fish (such as cod or flounder)
- 4 teaspoons extra-virgin olive oil
- 2 tablespoons capers
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon dried rosemary
- 4 cups arugula or other salad greens, cleaned and dry
- 2 tomatoes, chopped
- 2 tablespoons low-fat vinaigrette dressing (or dressing of choice)
- Salt, to taste
- Pepper, to taste
Instructions
- Place the fish in an oven-proof baking dish. Drizzle with olive oil, top with capers, drizzle with lemon juice, and add the rosemary.
- Add salt and pepper to taste.
- Cover with aluminum foil. Bake in a 400°F oven for 10 to 15 minutes, or until the fish is fully cooked and flakes easily with a fork.
- Meanwhile, toss the arugula and tomato with the vinaigrette dressing in a large bowl.
- Serve the baked fish alongside the salad. Enjoy!
Nutrition Facts
Calories
299Fat
9 gCarbs
9 gProtein
30 gFrequently Asked Questions
Q. Is tilapia a healthy fish to eat regularly?
Yes! Tilapia is low in fat, high in protein, and contains essential nutrients like vitamin B12, potassium, and selenium. It’s a great addition to a balanced diet.
Q. How do I know when tilapia is fully cooked?
The fish should flake easily with a fork and look opaque. If you're unsure, use a food thermometer, 140°F to 145°F is perfect.
Q. Is this recipe good for meal prep?
Definitely! You can bake extra fillets and toss the arugula salad fresh before serving. Keep the dressing separate to avoid sogginess.
Q. Can I add more vegetables to this recipe?
Yes! Bell peppers, cucumbers, or steamed broccoli are great additions to round out this tilapia with vegetables dish.
This dish is a go-to for healthy eaters who want dinner on the table in under 30 minutes. Simple ingredients, bold flavor, and wholesome balance, what’s not to love? If you're looking for the best tilapia recipes, this one definitely earns a spot on your menu.
Meet Dr. Veronica Allende,
Founder of HealthWealth
Inspired by her Puerto Rican roots & Moroccan family, Dr. Veronica Allende blends culture, wellness & heart into every recipe. Her mission? To make healthy eating feel joyful, simple & full of meaning.
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