How many calories are in lemon pepper tilapia?

A standard serving of lemon pepper tilapia—typically around 4 ounces—contains approximately 110 to 130 calories depending on how it's prepared. In our Lemon Pepper Tilapia With Spring Arugula Salad , the entire dish, including the fish, arugula salad, and croutons, totals about 290 calories. That makes it a great low-calorie meal choice that still satisfies both your hunger and your flavor cravings.

What does arugula pair well with?

Arugula’s peppery flavor makes it a versatile base or accent in many recipes. It pairs especially well with citrus (like lemon), sweet elements (such as beets or pears), nuts (especially almonds or pine nuts), and salty components like Parmesan or cured meats. In this recipe, it’s paired with tilapia and lemon zest—both of which enhance its sharp, clean notes. You’ll also find it adds incredible depth when combined with fresh vegetables like carrots and bell peppers.

Does arugula salad go with salmon?

Absolutely. Arugula pairs wonderfully with fatty fish like salmon. The leafy green’s peppery nature balances out the richness of salmon’s natural oils. A lemon vinaigrette over an arugula salad with salmon is a popular combination for this reason. So if you ever want to swap tilapia for another protein in this dish, grilled salmon would make a fantastic substitute—one that keeps the freshness intact while adding heartier depth.

Is tilapia healthy to eat?

Yes, tilapia is considered a healthy source of lean protein. It’s low in calories, contains minimal fat, and offers essential nutrients like vitamin B12, selenium, and phosphorus. Though sometimes scrutinized due to farming practices, choosing sustainably sourced tilapia ensures both environmental responsibility and personal wellness. For anyone seeking a light yet satisfying protein, tilapia is an excellent, budget-friendly option.

Lemon Pepper Tilapia With Spring Arugula Salad – Light, Healthy & Full of Zest

Description

Lemon Pepper Tilapia With Spring Arugula Salad is a zesty, healthy dish packed with lean protein, vibrant greens, and gluten-free crunch—ready in just 20 minutes.

Ingredients

For the Tilapia:
- 2 tilapia fillets
- 2 teaspoons fresh lemon zest
- 1 teaspoon fresh lemon juice
- ½ teaspoon ground black pepper
- 1 teaspoon dried dill
- 1 teaspoon dried parsley
For the Croutons:
- 2 slices gluten-free bread, cubed
- 1 teaspoon lemon juice
- 1 teaspoon dried parsley
- ½ teaspoon minced garlic
For the Salad:
- 1 large carrot, peeled into ribbons
- 4 cups arugula
- ½ cup sliced yellow bell pepper
- ½ cup chopped hearts of palm
- Zest of 1 lemon
- Juice of ½ lemon
- Optional: fresh lemon slices for serving

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Instructions

Preheat your oven to 400°F.
In a bowl, mix the cubed bread with lemon juice, parsley, and garlic. Spread the cubes on a baking sheet and bake for about 10-12 minutes, or until crisp.
Season the tilapia fillets with lemon zest, lemon juice, black pepper, dill, and parsley. Place them on a baking sheet and bake for 15-18 minutes, until the fish flakes easily with a fork.
While the fish cooks, use a vegetable peeler to shave the carrot into long ribbons. In a large bowl, combine the carrot, arugula, bell pepper, hearts of palm, lemon zest, and lemon juice. Toss well.
To serve, divide the salad and croutons between two plates. Top each with a baked tilapia fillet and add lemon slices if desired.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Healthy Salad Recipes
Method: Baking
Cuisine: American