Quinoa Crusted Tilapia Recipe


Nutrition

Cal/Serving: 589
Daily Value: 29%
Servings: 2

Balanced, High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free
Fat28g44%
Saturated4g21%
Carbs66g22%
Fiber7g28%
Sugars5g0%
Protein18g37%
Cholesterol7mg2%
Sodium1511mg63%
Calcium63mg6%
Magnesium182mg46%
Potassium783mg22%
Iron5mg28%
Zinc3mg20%
Vitamin A102IU2%
Vitamin C18mg31%
Thiamin (B1)0mg26%
Riboflavin (B2)0mg28%
Niacin (B3)5mg26%
Vitamin B61mg29%
Folic Acid (B9)172µg43%
Vitamin E5mg25%
Vitamin K13µg16%
Fatty acids, total monounsaturated18g0%
Fatty acids, total polyunsaturated5g0%
Have a question about the nutrition data? Let us know.

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Quinoa Crusted Tilapia
Ali Rosen

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.

Click here for Dinner Recipes in 30 Minutes or Less.

3.170215
Ratings752

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

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.

Recipe Details

Servings: 2
Total time: 35 minutes
Special Designations: Low-fat, Gluten-free, Healthy

Notes and Substitutions:

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



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1 Comments

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I tried this and absolutely loved it! It felt good to be eating something so healthy and it was filling.

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