Pan-Seared Tilapia Salad

Pan-Seared Tilapia Salad_Hero

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If you haven’t noticed, my past few recipes have been a bit more decadent than I normally make (for better or worse, ha!) Because it was SO hot today and I had to work late, I decided on a simple pan-seared tilapia salad with a nice, creamy herb dressing.

Tilapia is SO easy to make and it’s a really affordable option. I personally prefer pan-seared tilapia over baked tilapia because it doesn’t take long for tilapia to overcook, so pan-searing it gives you a bit more control.

This pan-seared tilapia salad is super easy to prepare but tastes really expensive despite using easy-to-source ingredients. Adding a few herbs from the dressing to the tilapia salad ties the two together! This recipe also allows a lot of customization – first of all, you can add or remove herbs as you like to create new flavors, OR you can also replace the sour cream and mayonnaise with greek yogurt for a healthier option!

Pan-Seared Tilapia Salad_MidPage – 1

Pan-Seared Tilapia Salad

5 from 4 votes
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Cook Time: 30 minutes
Total Time: 30 minutes
Servings: 2
Calories: 478kcal


  • Food processor
  • Skillet



  • 2 tilapia fillets
  • Salt and pepper
  • 2 teaspoons paprika
  • 1 tablespoon vegetable oil

Herb dressing:

  • ½ cup mixed fresh herbs such as chives, basil, dill, or fresh parsley
  • ¼ cup mayonnaise
  • ¼ cup sour cream
  • ¼ cup extra virgin olive oil
  • 1 small shallot
  • 2 scallions
  • 2 teaspoons lemon juice
  • Salt and pepper to taste


  • 2 cups loosely packed salad greens
  • 8 ounces cherry tomatoes
  • ½ English cucumber
  • 1 tablespoon fresh chives
  • 10 basil leaves
  • 1 teaspoon olive oil
  • 2 teaspoons lemon juice
  • Salt and pepper


Prepare tilapia:

  • Before beginning the recipe, pat the tilapia dry and season with salt, pepper, and paprika and set aside.

Prepare the herb dressing:

  • Lightly chop the chives and then peel the shallot. Add the herbs, scallions, and shallot to a food processor and pulse until finely chopped. Add the mayonnaise, sour cream, and lemon juice. Pulse until smooth. Slowly add extra virgin olive as you pulse until the dressing is smooth and creamy. Taste and season with salt and pepper.
  • Transfer the dressing a serving bowl and refrigerate until ready to serve.

Prepare the salad:

  • In a large salad bowl, first combine the tomatoes, cucumber, chives, and basil. Add the olive oil, lemon juice, and a sprinkle of salt and pepper and toss to combine. Set aside.

Sear the tilapia:

  • Heat 1 tablespoon oil in a skillet until very hot. Add the tilapia fillets and cook for 3-4 minutes per side (without moving) until cooked through. The tilapia is done when it flakes easily with a fork. Remove the skillet from heat.

Finish the salad:

  • Right before serving, add the salad greens to the bowl with the tomatoes and cucumbers and toss to combine.

To serve:

  • Divide the salad between plates and place a warm tilapia fillet on top. Drizzle with the creamy herb dressing. Enjoy!


Calories: 478kcal | Carbohydrates: 12g | Protein: 38g | Fat: 32g | Sodium: 301mg | Fiber: 3g | Sugar: 6g | Vitamin C: 56mg
Tried this recipe?Mention @triedandtruerecipes or tag #triedandtruerecipes so I can feature you in my feed!

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