Slide Meals

3-day slide meal plan · Protein: tilapia fillet

Days: 3
Protein: tilapia fillet
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Experience the vibrant flavors of Palestinian, Syrian, and Lebanese home cooking with this tilapia-focused meal plan.

Slide Chain

• Day 1: Grilled Tilapia with Lemon and Garlic

• Day 2: Tilapia with Chickpea Salad

• Day 3: Baked Tilapia with Tahini Sauce

• Combined Shopping List

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Day 1: Grilled Tilapia with Lemon and Garlic

Ingredients

Main

• 2 tilapia fillets

• 1 lemon, sliced

• 2 garlic cloves, minced

• 2 tbsp olive oil

Side

• 1 cup rice

• 2 cups water

Directions

1. Reserve 2 raw fillets for day 2. Preheat grill to medium-high heat.

2. In a bowl, mix olive oil, minced garlic, and juice of 1 lemon.

3. Brush tilapia fillets with the mixture and place lemon slices on top.

4. Grill tilapia for about 4-5 minutes on each side until cooked through.

5. Cook rice in water until tender, about 15 minutes.

Cook’s Notes:

Reserve extra lemon-garlic mixture for tomorrow.

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Day 2: Tilapia with Chickpea Salad

Ingredients

Main

• 2 reserved tilapia fillets

• 1 tbsp olive oil

Salad

• 1 can chickpeas, drained

• 1 tomato, diced

• 1 cucumber, diced

• 1/2 onion, diced

• 1/4 cup fresh parsley, chopped

• 1 lemon, juiced

• 1 tbsp olive oil

Directions

1. Reserve 2 raw fillets for day 3. Heat olive oil in a pan over medium heat.

2. Cook tilapia fillets for 3-4 minutes on each side until golden.

3. In a bowl, combine chickpeas, tomato, cucumber, onion, parsley, lemon juice, and olive oil.

4. Serve tilapia with chickpea salad on the side.

Cook’s Notes:

Save some salad for tomorrow’s dish.

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Day 3: Baked Tilapia with Tahini Sauce

Ingredients

Main

• 2 reserved tilapia fillets

• 1 tbsp olive oil

Sauce

• 1/2 cup tahini

• 1 lemon, juiced

• 2 garlic cloves, minced

• 1/4 cup water

• 1 tbsp olive oil

Side

• leftover chickpea salad

Directions

1. Preheat oven to 375°F (190°C).

2. Place reserved tilapia fillets on a baking sheet and drizzle with olive oil.

3. Bake for 15-20 minutes until cooked through.

4. In a bowl, whisk together tahini, lemon juice, minced garlic, water, and olive oil until smooth.

5. Serve tilapia with tahini sauce drizzled over and leftover chickpea salad on the side.

Cook’s Notes:

Adjust tahini sauce consistency with more water if needed.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• tilapia fillet — 6 fillets

• lemon — 3

• garlic cloves — 6

• olive oil — 1 cup

• allspice — 2 tsp

• cumin — 1 tsp

• coriander — 1 tsp

• onion — 2

• fresh parsley — 1 bunch

• tomato — 4

• cucumber — 2

• pita bread — 6

• tahini — 1/2 cup

• chickpeas — 2 cans

• yogurt — 1 cup

• rice — 2 cups

• mint leaves — 1 bunch

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Final Notes

Enjoy the rich, aromatic flavors of the Middle East with these delightful tilapia dishes.