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Grilled Mediterranean-Inspired Tilapia
Grill
Family Friendly
High Protein
Grilled Mediterranean-Inspired Tilapia

with Orzo Salad and Feta

8 min
Difficulty: 2/3
Mediterranean

Ingredients: Tilapia fillet • Orzo (durum wheat semolina, niacin, ferrous sulphate, thiamine mononitrate, riboflavin, folic acid) (wheat) • Roma tomatoes • Lemon • Spinach • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts

Utensils

Large Pot
Measuring Spoons
Strainer
Small Bowl
Aluminum Foil
Whisk
Measuring Cups
Medium Bowl

Tags

30-min-or-less
Family Friendly
High Protein
Summer-essentials
Ingredients
Tilapia

Tilapia

300 g

Baby Spinach

Baby Spinach

56 g

Orzo

Orzo

170 g

Tomato

Tomato

1 unit(s)

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Yogurt Sauce

Yogurt Sauce

3 tbsp

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Lemon

Lemon

1 unit(s)

Salt

Salt

0.125 tsp

Oil

Oil

0.5 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook orzo

  • Before starting, lightly oil the grill. While you prep, preheat the grill to medium (approx. 400 °F). Wash and dry all produce.
  • To a medium pot, add 6 cups water and 1 tsp salt (use same for 4 servings). Cover and bring to a boil over high.
  • To the boiling water, add orzo. Cook for 8-10 min, stirring occasionally, until tender but still firm to the bite. 
  • Once orzo is tender, drain, then rinse with cold water for 1-2 min, until cool to touch. Drain any excess water.

2
Prep

  • While orzo cooks, cut tomato into 1/2-inch pieces.
  • Roughly chop spinach.
  • Juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
  • To a small bowl, add yogurt sauce, half the Dill-Garlic Spice Blend and 1 tbsp (2 tbsp) lemon juice. Whisk to combine and set aside. (This is your dressing.)
  • To a medium bowl, add orzo, spinach, tomatoes and half the yogurt sauce dressing. Stir to combine.
  • Place in the fridge to cool.

3
Grill tilapia

  • Pat tilapia dry with paper towels. Season with salt, pepper and remaining Dill-Garlic Spice Blend. Drizzle 1 tsp (2 tsp) oil over top. Flip to coat. 
  • On the grill, place foil, then arrange tilapia on top of foil,. Close lid and grill for 6-9 min, until tilapia is cooked through.**
  • Transfer tilapia to a clean plate, then cover to keep warm.

4
Finish orzo salad

  • To the medium bowl with orzo salad, add feta and 1/2 tbsp (1 tbsp) oil. Season with 1/4 tsp (1/2 tsp) salt and pepper, then stir to combine.

5
Finish and serve

  • Divide orzo salad between plates.
  • Top salad with tilapia.
  • Dollop remaining yogurt sauce dressing over top of tilapia.
  • Squeeze a lemon wedge over top.

6

If you've opted to get tilapia, season and grill in the same way the recipe instructs you to season and grill salmon. Disregard instructions to remove skin.

Nutrition per serving

590

kcal

Calories

14

g

Fat

5

g

Saturated Fat

72

g

Carbohydrate

5

g

Sugar

7

g

Dietary Fiber

47

g

Protein

90

mg

Cholesterol

650

mg

Sodium

0.1

g

Trans Fat

1000

mg

Potassium

175

mg

Calcium

4.5

mg

Iron

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