Pan-Seared Pepper Lime Tilapia with Quinoa Parsley Salad

Pan-Seared Pepper Lime Tilapia

March is the official month of Nutrition and in honor of this, we’ve created a wholesome, high-protein recipe packed full of nutrients.

Tilapia is a mild-tasting fish and a good source of protein, B12 and Omega-3 and it's low in calories. Quinoa is a powerhouse when it comes to health benefits and it packs more protein per gram than any other grain. When combined, tilapia and quinoa make the perfect nutrient-dense meal.


  • 1 tbsp olive oil
  • Generous sprinkle of Mrs. Dash Original or Lemon Pepper Blend
  • Freshly ground pepper
  • Juice of half a lime
  • 2 Tilapia fillets


  1. Add 1 tbsp of olive oil to a non-stick pan and heat on a medium setting.
  2. Season the tilapia fillets with Mrs. Dash and ground pepper and place in heated pan and cook for 5 minutes.
  3. Add the juice of half a lime and continue to cook for about another 4 minutes.
  4. Flip the fillet and cook for another 1 minute, then serve.

Parsley Quinoa Salad


  • 1 bunch of parsley
  • 1 large tomato, diced
  • ½ onion, diced
  • 1 cup cooked quinoa
  • 1-2 tbsp olive oil
  • Juice of 1-2 limes
  • Pinch of salt and freshly ground pepper


  1. First make the dressing by mixing the olive oil with the lime juice, salt and pepper.
  2. Add the parsley, tomato and quinoa to a large salad bowl and pour over the dressing.
  3. Toss salad and serve with the prepared tilapia fillets.

Serves 2.

Nutrition Facts per Serving

  • Calories: 426
  • Total Carbs: 32 g
  • Total Fats: 13 g
  • Protein: 34.5 g
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