Seared Tilapia over Lemony Rice

Name: Seared Tilapia over Lemony Rice with Green Olives, Bell Pepper & Tomato
Total time: 20 min
Yield: 2
Cuisine: Southern Europe
Ingredients: 1 unit Tomato; 2 unit Scallions; 1 unit Lemon; 11 ounce Tilapia; 1 teaspoon Garlic Powder; 1 unit Green Olives; 1.5 ounce Greek Vinaigrette; ¾ cup White Rice; 1 teaspoon Dried Oregano; 1 unit Green Bell Pepper; Salt; Pepper; Olive Oil

with Green Olives, Bell Pepper & Tomato

Recipe Development TeamUpdated on October 13, 2025

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For this Mediterranean-inspired dish, flaky oregano-spiced tilapia is set atop fluffy rice tossed with lemon, bell pepper, scallions, tomato, briny green olives, and a Greek-style vinaigrette. With a final squeeze of fresh lemon juice, this elegant, flavorful meal is on the table in a quick 20 minutes.

Tags:

High Protein

•Mediterranean

•Quick

•Easy Prep

•New

•Nutritious Picks

Allergens:

Fish

•Eggs

•Milk

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Total Time20 minutes

Prep Time5 minutes

DifficultyEasy

Ingredients

serving amount

1 unit

Tomato

2 unit

Scallions

1 unit

Lemon

11 ounce

Tilapia

(Contains: Fish)

1 teaspoon

Garlic Powder

1 unit

Green Olives

1.5 ounce

Greek Vinaigrette

(Contains: Eggs, Milk)

¾ cup

White Rice

1 teaspoon

Dried Oregano

1 unit

Green Bell Pepper

Not included in your delivery

Salt

Pepper

Olive Oil

Nutrition Values

/ per serving

Calories680 kcal

Fat22 g

Saturated Fat3.5 g

Carbohydrate74 g

Sugar5 g

Dietary Fiber5 g

Protein38 g

Cholesterol80 mg

Sodium650 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Small pot

•Large Pan

•Large Bowl

•Paper Towel

Instructions

PDF

• In a small pot, combine rice, 1 1⁄4 cups water (2 1⁄4 cups for 4 servings), and a pinch of salt. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender, 15-18 minutes. • Keep covered off heat until ready to use in Step 5.

• While rice cooks, wash and dry produce. Core, deseed, and dice bell pepper into 1⁄2-inch pieces. Trim and thinly slice scallions, separating whites from greens. Dice tomato into 1⁄4-inch pieces. Roughly chop olives. Quarter lemon.

• Heat a large drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add bell pepper and scallion whites; cook, stirring occasionally, until lightly browned and tender, 3-4 minutes. Season with salt and pepper. • Turn off heat; transfer to a large bowl. Wipe out pan.

• While veggies cook, pat tilapia dry with paper towels. Season with half the oregano (all for 4 servings), salt, and pepper. • Once veggies are done, heat a large drizzle of oil in same pan over medium-high heat. Add tilapia and cook until opaque and cooked through, 2-3 minutes per side.

• Fluff rice with a fork. • Transfer rice to bowl with bell pepper mixture. Add tomato, olives, scallion greens, garlic powder, vinaigrette, and a squeeze of lemon juice; stir to combine. Taste and season with salt and pepper.