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Baked Tilapia with Avocado, Arugula & Grapefruit Salad

The USDA now recommends eating seafood twice a week to get enough omega 3 fatty acids.  Avocado is another great source of fats while the grapefruit, lemon, juice and pepper add a citrus complement.  This recipe is from Dr. Rodier’s book, Switching Off Chronic Disease.


  • 2 fresh tilapia filets
  • 1 tbsp Dijon mustard
  • 1/4 cup freshly squeezed lemon juice
  • 1 1/2 tsp kosher salt
  • 3/4 tsp freshly ground black pepper
  • 1/2 cup olive oil
  • 4 ripe Hass avocados
  • 2 large red grapefruits
  • 1 bag organic arugula


  1. Sprinkle tilapia filets with salt and pepper to taste.
  2. Pan sear on the stove top for 4 minutes or until flaky and golden.
  3. Place the mustard, lemon juice, salt, and pepper in a small bowl. Slowly whisk in the olive oil and mix.
  4. Cut the avocados in half, remove the seeds, and carefully peel off the skin. Cut each half into 4 thick slices.
  5. Toss the avocado slices in the vinaigrette to prevent them from turning brown.
  6. Use a large, sharp knife to slice the peel off the grapefruits (be sure to remove all the white pith), then cut between the membranes to release the grapefruit segments.
  7. Arrange avocado and grapefruit on top of arugula.
  8. Spoon the vinaigrette on top, sprinkle with salt and pepper, and serve.