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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Notes

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

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.

Nutrition

Calories per serving:

1254 kcal

Daily value:

63%

Servings:

2
  • Carbohydrate, by difference 122 g
  • Protein 73 g
  • Total lipid (fat) 53 g
  • Vitamin A, IU 1290 IU
  • Vitamin A, RAE 25 µg
  • Vitamin B-12 9 µg
  • Vitamin B-12, added 9 µg
  • Vitamin B-6 4 mg
  • Vitamin C, total ascorbic acid 17 mg
  • Vitamin E (alpha-tocopherol) 10 mg
  • Alanine 1 g
  • Arginine 1 g
  • Ash 16 g
  • Aspartic acid 1 g
  • Betaine 630 mg
  • Calcium, Ca 301 mg
  • Carotene, beta 293 µg
  • Cholesterol 8 mg
  • Choline, total 254 mg
  • Copper, Cu 3 mg
  • Cryptoxanthin, beta 1 µg
  • Fatty acids, total monounsaturated 14 g
  • Fatty acids, total polyunsaturated 27 g
  • Fatty acids, total saturated 8 g
  • Fiber, total dietary 24 g
  • Folate, DFE 417 µg
  • Folate, food 417 µg
  • Folate, total 418 µg
  • Glutamic acid 2 g
  • Glycine 1 g
  • Iron, Fe 11 mg
  • Isoleucine 1 g
  • Leucine 1 g
  • Lutein + zeaxanthin 163 µg
  • Luteolin 5 mg
  • Lysine 1 g
  • Magnesium, Mg 268 mg
  • Manganese, Mn 2 mg
  • Niacin 29 mg
  • Pantothenic acid 1 mg
  • Phenylalanine 1 g
  • Phosphorus, P 1488 mg
  • Potassium, K 2844 mg
  • Proline 1 g
  • Riboflavin 2 mg
  • Selenium, Se 11 µg
  • Serine 1 g
  • Sodium, Na 2078 mg
  • Starch 52 g
  • Sugars, total 5 g
  • Thiamin 3 mg
  • Tocopherol, gamma 5 mg
  • Valine 1 g
  • Water 295 g
  • Zinc, Zn 6 mg
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