Quinoa Crusted Tilapia

Quinoa Crusted Tilapia
Staff Writer
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.

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2
Servings
1361
Calories Per Serving
Deliver Ingredients

Notes

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

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.

Nutritional Facts

Total Fat
75g
100%
Sugar
14g
16%
Saturated Fat
28g
100%
Cholesterol
12mg
4%
Carbohydrate, by difference
103g
79%
Protein
71g
100%
Vitamin A, RAE
27µg
4%
Vitamin B-12
9µg
100%
Vitamin B-6
3mg
100%
Vitamin C, total ascorbic acid
18mg
24%
Calcium, Ca
294mg
29%
Choline, total
184mg
43%
Copper, Cu
2mg
0%
Fiber, total dietary
22g
88%
Folate, total
234µg
59%
Iron, Fe
8mg
44%
Magnesium, Mg
69mg
22%
Niacin
27mg
100%
Phosphorus, P
1020mg
100%
Riboflavin
2mg
100%
Selenium, Se
2µg
4%
Sodium, Na
3275mg
100%
Thiamin
2mg
100%
Water
212g
8%
Zinc, Zn
3mg
38%

Quinoa Shopping Tip

Stock up on quinoa and have it available for the days you are tired of rice or pasta. It's a great substitute for rice, beans, cereal, bulgar, or couscous.

Quinoa Cooking Tip

The general rule is to add one part quinoa to two parts liquid in a saucepan. One cup of quinoa will take about 15 minutes.