Greek Isles Hot Tilapia Salad Low-Carb Gluten-Free Recipe

Written by Di Bauer August 31, 2002, Updated by Andrew DiMino April 2, 2015

Greek Isles Hot Tilapia Salad Low-Carb Gluten-Free Recipe

Low-Carb, Gluten-Free, Primal


Greek Isles Hot Tilapia Salad Low-Carb Gluten-Free Recipe

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Greek Isles Hot Tilapia Salad was created for my 17-year-old son, who loves feta cheese, olives, and salads of all kinds. It’s an unconventional Greek salad where you cook all of the vegetables and proteins except the bed of spinach on which it will be served. It’s a whole new (and delicious) way to think about salad.

  • Author: Di Bauer
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 5 1x
  • Category: Low-Carb, Gluten-Free, Primal


Units Scale
  • 1 pint cherry tomatoes, stems removed
  • 1/2 teaspoon minced garlic
  • 1/2 cup pine nuts
  • 1/4 cup black olives, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons butter, melted
  • 2 pounds Tilapia, cut into 5 fillets
  • 1 large egg, lightly beaten
  • 1/3 cup heavy cream
  • 4 ounces feta cheese, crumbled
  • 1/8 teaspoon ground red pepper
  • 1 16ounce package baby spinach, prewashed
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon lemon juice
  • 1/8 teaspoon freshly ground black pepper


  1. Preheat the oven to 400° F.
  2. Quickly sauté the cherry tomatoes, garlic, pine nuts and chopped olives in the olive oil over medium high heat, stirring and flipping them constantly until the pine nuts just begin to brown.
  3. Transfer the tomatoes, pine nuts, and chopped olives to a dish and set aside.
  4. Add the butter to the skillet and cook the fish over medium-high heat on each side or until lightly browned.
  5. Transfer the fish to an 8″ x 13″ glass baking dish.
  6. Combine the egg and the heavy cream.
  7. Stir in the feta cheese and the ground red pepper.
  8. Pour the mixture over the fish, then sprinkle the tomatoes, garlic, pine nuts, and olives.
  9. Bake uncovered for 15 minutes, or until the fish flakes easily with a fork.
  10. While the fish is baking, wash and dry the spinach, removing any stems. Divide the spinach evenly between four dinner plates.
  11. Remove the fish from the oven and slide the fish onto the bed of spinach. Sprinkle the cooked fish with the parsley, lemon juice, and black pepper.
  12. Serve immediately with Greek Vinaigrette Salad Dressing on the side for those who wish to use it.


Now, not everyone is a fan of feta cheese. You can substitute Parmesan or even cheddar cheese in this recipe. I have, at times, divided the sauce in half before pouring it over the fish. One half of the sauce gets feta cheese; the other half gets Parmesan.


  • Serving Size: 1 Fillet
  • Calories: 542
  • Sodium: 539mg
  • Fat: 32g (278 Calories from Fat)
  • Trans Fat: 0g
  • Carbohydrates: 9g
  • Fiber: 3g
  • Protein: 59g
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