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Quinoa Crusted Tilapia Recipe
May 11, 2012 @ 2:52 PM
Posted by
Daily Value: 30%
Servings: 2
Balanced, High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 591Daily Value: 30%
Servings: 2
Balanced, High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 28g | 44% |
| Saturated | 4g | 21% |
| Carbs | 67g | 22% |
| Fiber | 7g | 29% |
| Sugars | 5g | 0% |
| Protein | 19g | 37% |
| Cholesterol | 7mg | 2% |
| Sodium | 1512mg | 63% |
| Calcium | 67mg | 7% |
| Magnesium | 184mg | 46% |
| Potassium | 795mg | 23% |
| Iron | 5mg | 28% |
| Zinc | 3mg | 20% |
| Vitamin A | 107IU | 2% |
| Vitamin C | 18mg | 31% |
| Thiamin (B1) | 0mg | 26% |
| Riboflavin (B2) | 0mg | 28% |
| Niacin (B3) | 5mg | 26% |
| Vitamin B6 | 1mg | 29% |
| Folic Acid (B9) | 172µg | 43% |
| Vitamin E | 5mg | 26% |
| Vitamin K | 14µg | 18% |
| Fatty acids, total monounsaturated | 18g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
Have a question about the nutrition data? Let us know.
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Popular Recipes
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.
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: 2Total 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.
