Tired of dinner decisions? Enjoy a 14 day trial to our meal plan service, voted #1 by Lifehacker, and reduce your mental load today.

Pan-Seared Tilapia with Roasted Red Pepper Salsa
with broccolini and avocado salad

Active: 25 min Total: 25 min
We're starting the week off right with a healthy meal that's loaded with flavor! Tilapia gets a boost with a simple salsa made from roasted red peppers and tart capers.


Pan-Seared Tilapia with Roasted Red Pepper Salsa:
  • Bell peppers, red - 2
  • Red onions - 1/4 , minced
  • Tilapia fillets - 1 lb
  • Red wine vinegar - 1 tsp
  • Capers - 1 Tbsp , drained
  • Lemons - 1/2 , wedges
  • Cooking oil - 1 Tbsp
Broccolini and Avocado Salad:
  • Balsamic vinegar - 2 1/2 Tbsp
  • Dijon mustard - 2 tsp
  • Honey - 2 tsp
  • Mild-flavored oil - 1/4 cup
  • Broccolini - 1 bunch , ends trimmed
  • Avocados - 1 , chopped
  • Salad greens - 5 oz
  • Pumpkin seeds (pepita) - 1/3 cup


  1. Make vinaigrette - Whisk together balsamic vinegar, Dijon mustard, honey and oil. Season to taste with salt and pepper. (Can be done up to 5 days ahead)
  2. Cook broccolini - Chop broccolini into bite-sized pieces and place into a microwave-safe dish. Toss with some salt. Cover with a wet paper towel and microwave for 2 ½ to 3 minutes, until broccolini is tender but still crunchy. (Can be done up to 5 days ahead)
  3. Roast red peppers - Turn on the oven’s broiler. Core stem out of red peppers and cut in half. Broil peppers on a sheet pan, skin-side up, until charred, ~5 to 7 minutes. Place in a mixing bowl and cover with a plate for ~5 minutes to steam off skins. When cool enough to handle, peel skin off of red pepper and discard. Roughly chop pepper. (Can be done up to 5 days ahead)
  4. Red onions - Prep as directed. (Can be done up to 3 days ahead)
  5. Tilapia - Rinse and dry fish. Lightly salt and pepper.
  6. Make salsa - Combine red peppers, onions, vinegar and capers. (Can be done up to 3 days ahead)
  7. Lemons / Avocados - Prep as directed.

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More


  1. Heat a skillet over medium-high heat. Add oil and tilapia. Cook until well-seared ~4 minutes. Flip and sear other side until cooked through ~4 minutes.
  2. Toss salad greens with broccolini, avocados, pumpkin seeds and vinaigrette.
  3. Serve tilapia with salsa and lemon wedges. Enjoy with salad on the side.



0 reviews