Quinoa Crusted Tilapia

Quinoa Crusted Tilapia
Ali Rosen

Ingredients

  • 1 Cup  quinoa
  • 2 Cups  chicken stock
  • 1 Teaspoon  salt
  • 4 Teaspoons  thyme (preferably fresh)
  • 16 Ounces  tialpia fillets
  • 3 Tablespoons  olive oil
  •   Black pepper
  •   Juice of 1 lemon

Tilapia and quinoa pack a dual punch: they're healthy and quick to cook. This recipe gives texture to the mild and flaky tilapia by broiling a layer of quinoa on top of the fish, creating a dish that is simple to make but has a great presentation.

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Directions

Preheat your oven by putting it on broil. Bring the quinoa, chicken stock, 1/2 teaspoon salt, and 2 teaspoons of thyme to a boil. Reduce heat and let simmer for approximately 15 minutes or until the quinoa has absorbed all the water.

Place your tilapia on a sheet tray covered in aluminum foil. Brush the tilapia on both sides with olive oil, the remaining salt and thyme, pepper, and lemon juice. Take a spoon and spread out a layer of the quinoa on top of the tilapia until there is a thin even layer.

Put the tilapia under the broiler, on the highest rack. Cook for 7-10 minutes until the tilapia is cooked through and the quinoa has begun to brown slightly.

Let the fish cool and then serve alongside the additional quinoa.

Notes

The quinoa can be made up to a day in advance and then reheated.

Nutrition

Calories per serving:

589 calories

Dietary restrictions:

Balanced, High Fiber Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

29%

Servings:

2
  • Fat 57g 87%
  • Carbs 132g 44%
  • Saturated 8g 42%
  • Fiber 14g 56%
  • Sugars 9g
  • Monounsaturated 35g
  • Polyunsaturated 11g
  • Protein 37g 74%
  • Cholesterol 14mg 5%
  • Sodium 3,023mg 126%
  • Calcium 126mg 13%
  • Magnesium 364mg 91%
  • Potassium 1,566mg 45%
  • Iron 10mg 55%
  • Zinc 6mg 40%
  • Phosphorus 920mg 131%
  • Vitamin A 15µg 2%
  • Vitamin C 37mg 61%
  • Thiamin (B1) 1mg 54%
  • Riboflavin (B2) 1mg 57%
  • Niacin (B3) 10mg 52%
  • Vitamin B6 1mg 59%
  • Folic Acid (B9) 345µg 86%
  • Vitamin E 10mg 51%
  • Vitamin K 26µg 32%
Have a question about nutritional data? Let us know.
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