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.

Click here for Dinner Recipes in 30 Minutes or Less.

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
71g
100%
Sugar
5g
6%
Saturated Fat
10g
42%
Cholesterol
6mg
2%
Carbohydrate, by difference
94g
72%
Protein
71g
100%
Vitamin A, RAE
27µg
4%
Vitamin B-12
9µg
100%
Vitamin B-6
4mg
100%
Vitamin C, total ascorbic acid
17mg
23%
Vitamin K (phylloquinone)
16µg
18%
Calcium, Ca
307mg
31%
Choline, total
272mg
64%
Copper, Cu
3mg
0%
Fiber, total dietary
22g
88%
Folate, total
427µg
100%
Iron, Fe
11mg
61%
Magnesium, Mg
273mg
85%
Manganese, Mn
2mg
100%
Niacin
32mg
100%
Pantothenic acid
1mg
20%
Phosphorus, P
1530mg
100%
Riboflavin
3mg
100%
Selenium, Se
15µg
27%
Sodium, Na
1390mg
93%
Thiamin
3mg
100%
Water
307g
11%
Zinc, Zn
7mg
88%

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.