Some days you just need something easy, fresh, and not dull. This Quinoa Bowl with Tilapia & Cucumber Salad checks all the boxes. Crispy fish, herby dressing, and a crunchy salad? Yes, Please.

Why You Will Love This Recipe

Quick and easy: It comes together in under 30 minutes, making it perfect for busy weekdays.

Nutritious and balanced: Packed with protein, healthy fats, and fiber for a filling and energizing meal.

Customizable: You can swap the tilapia for salmon, chicken breast, or tofu, and use your favorite dressing.

Great for meal prep: It stores well in the fridge and makes delicious leftovers for lunch.

Ingredients Needed For Summer Quinoa Bowl with Tilapia & Cucumber Salad

Cooked quinoa contains all nine essential amino acids and is high in fiber, which helps aid digestion.
Tilapia is a lean protein that supports immune health and is a good choice for those watching their intake of saturated fat.
Cucumber supports digestion and adds a crisp texture to the bowl.
Feta cheese adds a tangy flavor and creamy texture with less fat than many other cheeses.
Cherry tomatoes are a good source of vitamin C, potassium, and lycopene, a powerful antioxidant.
Onions are rich in antioxidants and are naturally anti-inflammatory and immune-boosting.
Olive oil is a good source of healthy fats.
White wine vinegar acts as a natural preservative for salads.
Creamy herb dressing. Depending on the ingredients, it may include olive oil, plain yogurt, and herbs such as dill and oregano.
Seasonings: I used oregano, garlic powder, salt, and black pepper

How To Make Summer Quinoa Bowl with Tilapia & Cucumber Salad

Pat the tilapia dry with paper towels. Season both sides with salt, garlic powder, black pepper, and oregano. Heat a non-stick pan over medium heat and add olive oil. Let it get hot, then gently place the fillets in the pan. Cook for 3-5 minutes on the first side, then flip carefully and cook on the other side for an additional 3-5 minutes, until the fish is golden brown on both sides.

In a bowl, combine the diced cucumber, halved tomatoes, and sliced red onion. Add the feta and oregano. Dizzle with white wine vinegar and olive oil. Season with salt, black pepper, and garlic powder. Toss gently until everything is well combined.

Combine plain yogurt, herbs, olive oil, lemon juice, salt, and black pepper in a glass container to make the white dressing.

Spoon a generous portion of cooked quinoa into one side of a bowl or plate. Place a scoop of the Greek cucumber-tomato salad next to the quinoa. Gently place the pan-seared tilapia fillet to the side, and finish with a drizzle of your creamy herb dressing. Please look at the recipe card below for a detailed recipe.

Commonly Asked Questions

Can I use a different type of fish? Yes! This recipe works well with other kinds of white fish, such as cod or even salmon. Just adjust the cooking time based on the thickness of the fish.

Is quinoa the only grain I can use? No. Feel free to substitute quinoa with couscous, brown rice, or cauliflower rice.

Can I make this recipe dairy-free? Absolutely. Skip the feta cheese or use a dairy-free alternative, and opt for a dairy-free dressing instead.

More Salad Recipes You Will Love

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Corn Chicken Salad and Lime Dressing

Crunchy Bean Salad and Dijon Maple Dressing

Ground Turkey and Rice with Chipotle Dressing

Summer Quinoa Bowl with Tilapia & Cucumber Salad

Recipe by Fayette N yen

Some days you just need something easy, fresh, and not dull. This Quinoa Bowl with Tilapia & Cucumber Salad checks all the boxes. Crispy fish, herby dressing, and a crunchy salad? Yes, Please.

Print Recipe Pin Recipe

Servings 3

Prep Time 10

Cook Time 25

Total Time 35

Ingredients

3 tilapia fillets
1 ½ cups cooked quinoa
1 large English cucumber
1 cup cherry tomatoes
½ cup feta cheese
3 tbsp olive oil
1-2 tbsp white wine vinegar
Half an onion
1 tsp oregano
½ tsp garlic powder
1 tsp black pepper
salt to taste

Ingredients for white dressing

¼ cup plain yogurt
1 tbsp olive oil
½ tsp oregano
¼ tsp black pepper
salt to taste
2-3 tbsp lemon juice

Instructions

Pat the tilapia dry with paper towels. Season both sides with salt, garlic powder, black pepper, and oregano. Heat a non-stick pan over medium heat and add 2 tbsp olive oil. Let it get hot, then gently place the fillets in the pan. Cook for 3-5 minutes on the first side, then flip carefully and cook on the other side for an additional 3-5 minutes, until the fish is golden brown on both sides.
In a bowl, combine the diced cucumber, halved tomatoes, and sliced red onion. Add the feta and oregano. Dizzle with white wine vinegar and 1 tbsp olive oil. Season with salt, black pepper, and garlic powder. Toss gently until everything is well combined. You may let it sit for 5 minutes before serving, allowing the flavors to meld.
Combine plain yogurt, herbs, olive oil, lemon juice, salt, and black pepper in a glass container to make the white dressing.
Spoon a generous portion of cooked quinoa into one side of a bowl or plate. Place a scoop of the Greek cucumber-tomato salad next to the quinoa. Gently place the pan-seared tilapia fillet to the side, and finish with a drizzle of your creamy herb dressing.